Sleep

Our body functions in alignment with an internal clock that runs in the background in our brain area called “the suprachiasmatic nucleus.”  It is called “Circadian rhythm” and cycles slightly over 24 hours per day for most humans, governing essential body functions and processes.  

Circadian rhythms regulate sleep and waking, core body temperature, immune system, hormones, metabolism, cognitive function and stress. This human circadian rhythm aligns with environmental cues, called “zeitgebers -timekeepers in German.”  Those zeigebers are meals, daily routines and physical activities and, light and darkness are the most powerful zeitgebers! 

Knowing this science, I emphasize the importance of sleep and stress management when work with patients who struggle with weight gain, hormone imbalance and memory issues.

7 Tips for Improving Sleep Through Circadian Rhythm Alignment

Aligning your daily routines with your natural circadian rhythm can significantly improve the quality of your sleep. Here are some simple and informative tips to help you achieve better sleep by working with your body's internal clock:

1. Maintain a Consistent Sleep Schedule

   Try to go to bed and wake up at the same time every day, even on weekends. This consistency reinforces your body's sleep-wake cycle.

2. Create a Relaxing Bedtime Routine 

   Engage in calming activities before bed, such as reading or taking a warm bath, to signal to your body it's time to wind down.

3. Optimize Your Sleep Environment  

   Make your bedroom comfortable by keeping it dark, quiet, and cool. Consider using blackout curtains, earplugs, or a white noise machine if necessary.

4. Limit Exposure to Light Before Bed  

   Reduce screen time at least an hour before bedtime, as the blue light emitted by phones and computers can interfere with melatonin production.

5. Be Mindful of Your Diet  

   Avoid large meals, caffeine, and alcohol close to bedtime. These can disrupt your sleep or make it difficult to fall asleep.

6. Stay Active During the Day  

   Regular physical activity can help you fall asleep faster and enjoy deeper sleep. However, avoid vigorous exercise close to bedtime.

7. Get Plenty of Natural Light During the Day  

   Exposure to sunlight, especially in the morning, helps regulate your sleep-wake cycle and boosts your mood and alertness.

By incorporating these tips into your daily routine, you can help ensure that your circadian rhythm works in harmony with your lifestyle, leading to better sleep and overall health.

Dr. Mi-Jung Lee, ND/LAc