Everyone knows one of the most painful sensations in the world is the sound of an alarm clock or being jolted out of a deep sleep in the morning. People are always chronically yawning, tired, and complaining about a lack of sleep.
40 percent of Canadians will live with some kind of sleep disorder within their lifetime, which could spell trouble for long-term health.
Sleep is also one of the biggest hot topics in wellness. Studies are conducted on it, clinics exist for it, and various sleep disorders plague everyday citizens who can’t get a handle on it.
“Do this, read this, try this, take this, drink this, and you’ll have a better sleep,” promise the experts to many the tired soul, with usually not too much success.
But What If…
What if getting a good handle on your sleep was as simple as syncing it to the Earth’s patterns of light and dark? Imagine you could train your body so you never had to use an alarm clock again and still always feel rested.
In comes your circadian rhythm.
The Circadian Rhythm Explained
Your circadian rhythm is best explained as that internal clock that tells you when to rest, and when you’re energetic and awake. It’s a 24-hour cycle mostly regulated by patterns of light and darkness and results in physical, mental and behavioral responses in all living things.
Studies of chronobiology, the scientific method for examining circadian rhythm, investigate how it regulates certain parts of your body’s functions during your sleeping and waking periods. These functions include brain wave activity, hormonal changes, cell regeneration, sexual behavior and other critical biological functions, but most importantly sleep.
Connecting Your Circadian Rhythm to Sleep
At the very basic scientific level, when it gets dark outside, your brain’s hypothalamus is activated, releasing the hormone melatonin. Melatonin is known as the “sleep hormone” and the magic ingredient for a good rest.
Interestingly, when your melatonin is triggered by dark, and you sleep, your body begins to produce serotonin which is the hormone linked to energy and feeling awake. Your serotonin production is directly related to the amount of light you’re exposed to.
This, right there, is how the circadian sleep cycle works. It’s all a beautiful balance of time, light, dark, and hormones that help you live (and sleep) at your optimal levels.
Should Be Easy, Right?
While the foundations of sleeping to your circadian rhythm are a key to a restful sleep, meaning you go to sleep when it’s dark, and arise when it’s light, it’s not always possible.
Interruption of the circadian rhythm is common for people who work shifts for instance, or when you travel (jet lag), or stay up late at night working on the computer way past when you should be sleeping. Your circadian rhythm can easily throw you off, leading you to feel dips and rises throughout the day.
Those who have an interrupted or irregular circadian rhythm will be more likely to experience “crashes” with the body commonly being its most fatigued during the hours of 2am and 4am and 1pm and 3pm (explains the after-lunch slump!).
Here are some ways to incorporate your circadian rhythm into your sleep habits:
Use light and dark
Depending on where you live, and what time of year it is, you can train your body to fall into the patterns of the sun as it sets and rises.
While it’s not practical in the winter months to go to sleep at 5pm when the sun sets, or wake up too late when it fails to rise early, you can use light and dark to your advantage. The wellness market is rich with sleep aids like light simulators that will help “wake you up” with light to simulate the patterns of the sun.
Take advantage of the summer months where it does get dark a little later, and light a little early. You’ll be thankful for the long nights, and the early mornings, where you get in some productive activities before your day even starts. Yes, this means to become a morning person!
Be as scheduled as possible
Interruption of your circadian rhythm is a culprit for that tired and draggy feeling. While life and obligations make sleep sometimes fall last in priorities, it truly is the key to feeling your best.
Be as strict with yourself on your bedtime as you are with kids (or your parents were with you), and when you know you’ll be interrupted, take measures in advance to help you maintain your cycle as best possible.
Use supplements
Health supplements help us add more of what’s already there in the body. For sleep, both melatonin, serotonin, and internal systems like your endocannabinoid system play an important role. You can work with your body’s natural hormone secretions and cannabinoids to help regulate your circadian rhythm.
Rest Well, Live Energized
Sleep your way into good health and use the natural forces of the Earth, as well as the good stuff that’s already in your body to bring about some restful shut-eye that will allow you to feel your best throughout the day.
Find your circadian rhythm and take advantage of what it can offer you, and you may never have to hear the sound of an alarm clock again.