Our circadian rhythm is our body’s natural internal clock that changes over 24 hours; it’s a major field in chronobiology—the study of biological rhythms. This internal clock responds to light and dark, regulating how alert we are throughout the day, especially when we sleep. If your circadian rhythm is disrupted by things like poor sleeping habits, artificial light, or travel, it can affect your ability to fall asleep, your overall quality of sleep, and how awake you are during the day. If you’re having trouble with your sleep schedule, there are things you can do to help reset your circadian rhythm to get better rest.
Establish a Solid Routine
Establishing a routine may sound like cliché advice when it comes to resetting your sleep cycle, but it is nonetheless an extremely powerful tool. Our bodies thrive on patterns and consistency. The more solid your routine is, the easier it is for your body to “predict” what happens next—the same goes for your day and night cycle. For example, sleeping and waking up at the same time each day tells the body when it’s time to shut down and wake back up.
Over time, you’ll start to notice that you’ll feel tired and wake up at similar times of the day. Having a nighttime routine, whether it be exercise, your skincare routine, or reading, can also help you establish and solidify your body’s schedule. This way, when you begin your nighttime routine, your body tells your mind it’s time to get ready for bed.
Utilize the Natural Powers of Light
As mentioned, our circadian rhythm responds to how much light our body receives. It may sound counterintuitive, but going outside and receiving more sunlight during the day can help reset that internal timer when nighttime comes around. There are many things you can do to receive more sunlight during the day, such as sitting near the window, going for a walk in the morning, or just taking time out of your day to take short breaks outside.
If you spend a lot of time inside at home, one of the benefits of having a skylight is that it can let in the natural light and dark of the day. This way, you can reap the benefits of natural sunlight without having to adjust your schedule too much. If you work at home, putting your desk near a window helps. You can also create a darker environment at night by shutting off screens and using blackout curtains as well as eye masks for a fuller night’s rest.
Limit Naps and Screen Time
While taking a nap during the day after a poor night’s rest may be tempting, doing so can hurt your sleep schedule. Not only does this throw off your body’s schedule, but it also limits your light intake, inhibiting nighttime sleep. You can get away with 15- or 20-minute naps, but anything longer than that puts you into REM sleep, interfering with your body’s ability to establish a solid sleep cycle at night.
Additionally, your body can’t differentiate between artificial and natural light. If you spend a lot of time on screens at night, this can have an impact on your internal clock. While you certainly don’t have to throw away your phone or laptop, consider shutting off all screens an hour before bedtime. By doing so, you can help reset your circadian rhythm, resulting in fuller, better-quality sleep.
