what is a circadian rhythm & how to find yours
Circadian rhythms, oh, they may sound like the name of a long-forgotten boy band from the ’90s, but in essence, they are the architects of our sleep. They’re the biological rhythms of our bodies that repeat every 24 hours, alerting us to stay awake during the day, and signalling us to sleep during the night. Pretty clever, right?
what is a circadian rhythm?
In simple terms, a circadian rhythm is our bodies’ internal clock that dictates when we rise and when we rest. However, in today’s world, it’s not all as straight forward as it sounds. Due to the hustle and bustle of modern life, we spend up to 90% of our time indoors, making it super easy for our connection to the natural rhythms of day and night to be knocked. This disconnect can lead to disruptions in our sleep patterns, and ultimately changes in our overall wellbeing.
The key drivers in our circadian rhythm are daylight and darkness. It’s the same for plants and animals—in fact, there aren’t many exemptions to the influences of nature’s bulb amongst all living things. It’s this ebb and flow of light, the transition from dawn to dusk, that synchronises our bodies with the rhythm of the planet.
why are circadian rhythms important?
So, how important really are our circadian rhythms to our overall wellbeing? Simply put, a finely tuned circadian rhythm is the cornerstone of a healthy, joyful life. This link between sleep and wellness is what makes us at Dip & Doze so captivated by the two. Let’s discuss some of the benefits of maintaining a natural circadian rhythm…
the wonders of a healthy circadian rhythm:
- Releases happy hormones
- Balances out appetite
- Keeps the digestive system flowing smoothly
- A controlled sleep routine
- Wonderful body temperature regulation
It’s worth noting that these rhythms can also sway the strings of our mood—research suggests that disturbance can lead to mental health issues. In fact, depression often lurks in the shadows of disrupted sleep patterns, rather than mere sleep deprivation.
But don’t worry, there are ways to realign with your natural sleep groove and feel your best. Here are four steps to help centre your circadian rhythm:
Be at one with daylight (windows count!)
If it’s possible for you to spend most of your days outside, fantastic! However, if you’re restricted to duties indoors (like many of us are), try and make it possible to be close to a window. Studies show that this can increase your average sleep duration by approximately 50 minutes per night!
Even better if you can go out for a walk during productivity breaks or lunch time slots. Daytime light exposure is essential to helping improve mood and boost wellbeing!
Harness happy hormones with exercise
It’s no surprise that many studies show aerobic exercise in the morning or afternoon signals an earlier release of happy hormones, prompts your body to go to bed earlier, and shifts the circadian rhythm into a more natural state. An outdoor workout with the morning sun is even better—helping you to get that much-needed exposure to sunlight before easing into your day.
Stay true to a regular routine
There are a few simple yet very effective tips to tailoring your evening routine to your circadian rhythm. Firstly, keep your meal times and exercise routines in a steady gait, so your circadian rhythm can keep itself on track.
Embrace daybreak, even on lazy Sundays
Try and stick to the same wakeup time throughout the week. This is one of the most powerful things you can do to keep your circadian rhythm functioning optimally. Do your best to resist the temptation of a weekend lie-in to catch up on missed sleep. This leads to ‘social jetlag’—a dilemma that an estimated two-thirds of the global population suffer from—comparable to a weekend journey from London to New York, but without the joy of the trip!
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