Have you ever thought about why you sleep at the same time every day? Maybe a bit after lunch in the early afternoon? Because the discomfort from inflammation (maybe a wisdom tooth or a mild fever) tends to be worse at night than in the morning.
Why are some people always hungry when they get up, while others have a terrible stomach? It's not simply a matter of habit; on the contrary, habit serves a purpose. People usually develop their daily patterns based on circadian rhythms. You'll learn everything about circadian rhythm and how to improve your health at the end of this reading.
We anticipate that it is a very vast and complex topic, let's say the antechamber of a very fascinating world that sees macroscopic and microscopic adjustments of our organism aimed at storing the homeostasis of our body. Your circadian rhythm is a mix between your sleeping habits and your animal instinct.
Our biology, or our biological clock, tells us when to do certain things, including when to sleep. In more technical terms, the circadian rhythm is the physical, mental, and behavioral changes that follow your daily cycle, and that instinctively make you take different actions for the sake of your health.
Best methods to reset your circadian rhythm
Some people have an unhealthy circadian rhythm that stems from bad habits and biological differences. Changing your biological clock for the benefit of your health takes time and perseverance, but it's easy to do.
Here are some easy tips that can help you:
1. Exercise daily
Daily exercise is not only good for you, increasing your body temperature and doing cardio can help you sleep better at night. If physical activity is not an option, going to the sauna regularly can also be good for you. Visit our website to stock up on some exercise equipment now!
2. Take breakfast rich in protein
Protein gives you strength and energy to face the day. If you are a vegetarian or have a bit of a chaotic morning, there are more options, you can opt for protein bars or some simple changes in your dietary plans.
3. Reduce stress
One of the reasons many people stay up at night is stress and lowering your stress level is easier said than done. Organizing and managing stress is a slow but achievable process. Although there are some factors you can't control, simply changing your mindset can help you sleep.
Vitamin D from the sun is vitally important for your mental and physical health. Sunbathing, even for 15 minutes every morning can help you feel awake and refreshed. A full hour of sunshine in the morning will help you feel even better.
5. Be creative
Our creativity is greater when we are tired, according to a study. Keeping a notebook next to your bed or doing creative activities at night can reduce distractions when you're trying to sleep.
6. Make yourself comfortable
Keeping your bedroom cool and clutter-free is the best way to sleep. Everyone finds comfort differently, but getting rid of unnecessary blankets, sounds, or lights can help you fall asleep and stay asleep.
7. Have a constant time to sleep
Changing your routines is what will end up improving your circadian rhythm. Setting a bedtime that you commit to no matter the circumstances is essential. Go to bed at the same time every day to get used to falling asleep at the right time.
8. Turn off your Wi-Fi
Before going to sleep, make sure to turn off Wi-Fi. Not only because putting down your phone helps reduce distractions and stress, but also because the light from the screen will mess up your circadian cycle and keep you awake.
9. Sleep in the dark
It doesn't matter if your schedule allows you to sleep at night or not, sleeping in total darkness helps. Blinds and eye masks can help, but they are only the tip of the iceberg. Your body sleeps better if it is completely dark.
10. Sleep at night
There are some extenuating circumstances, but nighttime is the best time to sleep if you can. Try to go to sleep early and get up early instead of sleeping at times when it is light. The optimal time to go to sleep is at 9 or 10 at night. More than 55 percent of people get less than the recommended seven hours of sleep, so try to improve your schedule.
A change in your diet can help you sleep, such as consuming more seafood, protein, carbohydrates, and fat. Reducing distractions, a couple of hours before bed can also help.
Also, not eating before bed and not taking supplements in the evening can help your body adjust. Yoga and removing artificial light at night also help. If a poor circadian rhythm is affecting your daily life and none of these tips help, consider talking to a doctor for further help.