Do You Know Your Natural Circadian Rhythm?

Did you know your body has a built-in bedtime – and that your everyday decisions might be messing with it?! It’s called your circadian rhythm, and it’s a pretty big deal. Playing a pivotal role in your sleep cycle, wakefulness, hormones, body temperature and eating habits, the body’s circadian rhythm is something you want to stay in tune with.

Think your circadian rhythm might be out of sync? Take a look at how it works – and what can disrupt it – before taking steps to reset your natural circadian rhythm.

• Your Body Has a Built-In Bedtime
• Everyone’s Circadian Rhythm is Slightly Unique
• Out of Sync – Everyday Disruptions to the Circadian Rhythm
• How to Reset Your Circadian Rhythm
• Resources for Understanding the Circadian Rhythm

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Your Body Has a Built-In Bedtime

You can think of the circadian rhythm as your body’s built-in clock. It helps regulate your day and night, sending signals when it’s time to wake up and get alert, as well as when it’s time to wind down and settle in for sleep.

This ‘clock’ is actually a bundle of about 20,000 nerves called the suprachiasmatic nucleus. It’s located within the hypothalamus – an important part of the brain that does a lot of jobs. In addition to running your natural sleep schedule, the hypothalamus has a role in hormone regulation and weight management.

Since many different functions stem back to the hypothalamus, it’s no surprise that poor sleep can actually be linked with other disorders like diabetes, depression and obesity. In other words, staying in tune with your natural circadian rhythm is vital for wellbeing.

Everyone’s Circadian Rhythm is Slightly Unique

Genetics and other natural factors can play a role in shaping your natural circadian rhythm. And while everyone’s body chemistry is unique, most folks fall into one of two categories – also called sleep chronotypes – that make up their personal circadian rhythm: early birds and night owls.

People who find it easy to wake up and have the most energy in the morning hours are referred to as early birds. If you feel most productive and sharp before noon, there’s a good chance your personal circadian rhythm falls into this category.

People who feel like they hit their stride in the late afternoon or evening are – you guessed it – night owls. With a body clock that runs slightly slower than early birds, night owls may feel groggy before noon and have a difficult time waking up.

What’s really interesting is that these two sleep chronotypes tend to run in families! While genetics play a role, sleep chronotypes can also change during your life. Plus, environmental influences can have a profound effect on circadian rhythms, too.

Out of Sync – Everyday Disruptions to the Circadian Rhythm

These are some of the most common influences that can throw off the body’s circadian rhythm:

• Random sleep schedule
• Too much screen time
• Menstrual cycle
• Overnight work shift
• Jet lag

How to Reset Your Circadian Rhythm

A hard reboot to your system is not the best way to get back on track. In most cases, small changes over time can help you get in tune with your natural circadian rhythm in a healthy way.

Get some sunlight during the daytime. Daylight works as a natural cue for the body’s circadian rhythm.

Maintain a consistent sleep schedule. Avoid ‘crashing’ or ‘catching up with sleep’ on the weekends.

Ditch blue light screens 2-3 hours before bed. This includes smart phones, tablets and TVs.

Make changes slowly. Adjust your bedtime and morning alarm in 15-minute increments each day rather than making dramatic changes to your bedtime or wakeup.

Resources for Understanding the Circadian Rhythm

Sleep Foundation - Explains how circadian rhythms are biological processes that regulate our sleep-wake cycles, responding to light and darkness and offers tips for maintaining a healthy rhythm, such as exposure to sunlight in the morning.

WebMD - Highlights factors that can disrupt circadian cycles, such as shift work or jet lag, and explains how light exposure affects sleep.

The Physiologist Magazine - Examines the biological and physiological aspects of circadian rhythms, focusing on how these cycles regulate various body functions, including sleep, hormone release, and digestion, emphasizing the importance of maintaining proper alignment for health and well-being.

Positive Psychology - Explores how circadian rhythms affect not only sleep but overall mental and emotional well-being.