Circadian Rhythms Are Nothing to Lose Sleep Over

Understanding Your Body’s Internal Clock: Tips for Better Sleep

Getting a good night’s sleep—or a good day’s sleep if you prefer—is easier when you’re in sync with your body’s internal clock.

Body temperature, exposure to light, and what you eat all affect how your circadian rhythm runs.

While many of us use an alarm clock, research shows that when our bodies are free from time constraints, an internal gauge helps us maintain a natural sleep-wake cycle.

“Researchers have placed people in caves and allowed them to free-run,” says sleep specialist Sarah Mosko, director of the Sleep Disorders Center at St. Joseph Hospital. “Without clocks, participants followed their own sleep-wake patterns.” Some were “night owls,” while others were “larks,” waking up early.

Night owls and larks have different sleep cycles

Studies show that your body temperature influences sleep. “When our body is cooler, we sleep, and when it’s warmer, we’re generally awake,” says Mark Brayford, director of the Sleep Disorders Center at Western Medical Center in Anaheim.

Understanding Circadian Rhythms

Night owls and larks tend to sleep the same amount of time, despite different wake-up times. For instance, a lark may sleep from 10 p.m. to 5:30 a.m., while a night owl may sleep from 1 a.m. to 8:30 a.m. On average, people need 7.5 hours of sleep, although the range is between 4 to 10 hours.

Adjusting Your Internal Clock

If you’re looking to change your sleep patterns, start by tracking your circadian rhythm for a week. Record how alert you feel at each hour of the day on a scale from 1 (sleeping) to 10 (very alert). Stick to the same bedtime and wake-up time each day to spot a pattern.

To shift your sleep schedule, begin waking up at your desired time each morning, no matter how much sleep you got the night before. With consistency, your body will adapt over several weeks.

Using Light Therapy to Reset Your Clock

Light exposure plays a crucial role in resetting your circadian rhythm. For earlier wake-ups, expose yourself to bright light in the morning. If you want to stay up later, try light exposure in the afternoon.

  • Use a light box if natural light isn’t available.
  • Start with 20 minutes to two hours of light exposure, depending on the intensity of the light box.

Tips for Maintaining Your Sleep Schedule

Once you’ve reset your sleep schedule, stick to it rigidly. Avoid staying up late unless absolutely necessary, as it can cause you to revert back to old patterns.

Healthy Sleep Practices

  • Practice healthy sleep hygiene: Avoid working or engaging in stimulating activities before bed. Allow your body to wind down.
  • Exercise regularly: But don’t exercise within two hours of bedtime.
  • Eat on a regular schedule: Avoid eating large meals within four to five hours of bedtime.
  • Avoid disruptors: Be mindful of factors like travel and shift work, which can throw off your sleep cycle.

Dealing with Travel and Shift Work

  • Jet lag: Stick to the new time zone, and expose yourself to morning light when traveling east.
  • Shift work: Try to maintain a consistent sleep schedule, sleep in a dark room, and manage your sleep environment.

Conclusion

Respecting your body’s natural sleep patterns can improve your overall health and energy levels. By understanding and adjusting your circadian rhythm, you can achieve better sleep and feel more refreshed.

Julie Bawden-Davis

Julie Bawden-Davis is a bestselling journalist, novelist, blogger, and YouTuber. A prolific author, Julie writes in several genres. She enjoys creating page-turning suspense served up with a dose of romance, garden books that turn any brown thumb green, and spiritual books meant to enlighten and inspire. Widely published, Julie has written 45 books and more than 4,000 articles for a wide variety of national and international publications. She lives in Southern California, where she enjoys sunny, blue skies most days and year-round gardening. Julie gains inspiration from being surrounded by plants when she writes.