Our body has an internal clock that tells us when it’s time to be active and when it’s the perfect time to sleep. This internal clock, known as the circadian rhythm, listens to signals from nature to tell the time.

1. A 💪 strong circadian rhythm means better sleep.

The circadian rhythm is an important regulator of sleep. A disrupted circadian rhythm can lead to worse sleep quality and higher risks of developing insomnia.

2. 🌗 Light is the most important signal for the circadian rhythm.


We can support the circadian rhythm by seeking out natural light early in the day. Try:

  • Having breakfast in the sunniest part of the house.

  • Spending time outdoors during the day.

We’ll have an easier time falling asleep by limiting light exposure in the evening. Try:

  • Dimming the lights.

  • Avoiding screens as much as possible.

3. the more we listen to our internal clock, the stronger it gets.


The more intentional we are about doing daytime activities during the day and doing nighttime activities in the evening, the happier our circadian rhythm will be. 😄 Here are some more tips to strengthen the circadian rhythm:

  • ⏳ Limit naps that are too long or too late in the day.

  • 🕰️ Get up at the same time every day, even on weekends.

  • 🏃 Exercise regularly during the day if possible.

  • 🍲 Eat regular meals, at the same time each day.

  • ☕ Avoid caffeine late in the day.

  • 🌞 Seek out natural light early in the day.

  • 💡 Dim the lights before bed.



References


Division of Sleep Medicine at Harvard Medical School. (2007, December 18). The Drive to Sleep and Our Internal Clock | Healthy Sleep. Retrieved March 21, 2021

Division of Sleep Medicine at Harvard Medical School. (2007, December 18). The Drive to Sleep and Our Internal Clock | Healthy Sleep. Retrieved March 21, 2021

The National Sleep Foundation. (2020) How Your Circadian Rhythm Helps You Sleep. Retrieved March 21, 2021

Dijk DJ, Czeisler CA. (1995). Contribution of the circadian pacemaker and the sleep homeostat to sleep propensity, sleep structure, electroencephalographic slow waves, and sleep spindle activity in humans. Journal of Neuroscience. 15:3526–38

Saper CB, Cano G, Scammell TE. 2005. Homeostatic, circadian, and emotional regulation of sleep. Journal of Comparative Neurology. 493:92-98.