Circadian Rhythm

Your circadian rhythm is an accurate chronograph of your body. It is responsible for scheduling energy during the day, and rest at night. Thanks to its functionality, it is responsible for regulating cortisol levels, melatonin levels, red blood cells, metabolism, body temperature, and more. 

Unregulated circadian rhythms can lead you to feel tired all the time, and reduce your cognitive ability. When prolonged, it can weaken your immune system, cause premature aging, weight gain, anxiety, depression, and leave you feeling unwell.

Light and darkness play a crucial role in circadian rhythm because it affects the health of your brain. When it gets dark; the brain (pineal gland) releases melatonin. When we are exposed to lights from from devices (tv's, tablets and cell phones), we disrupt our natural sleep cycle.

Our circadian rhythm can also be affected by late dinners. Studies show us that if we eat/drink late in the day, we delay the brain from secreting melatonin. Not only is the quality of your sleep affected, your ability to digest food is also restricted (indigestion).

Unregulated circadian rhythms make it more difficult for the body to metabolize food. People who eat/drink late at night have higher blood sugar levels—which can lead to diabetes and/or obesity. 

Poor sleep can throw off our circadian rhythm. Sleeping less than seven hours a day prevents our biological clocks from functioning properly. Room temperatures above 18 degrees can alter our circadian rhythms—as well keeping a light on during the night.

How do we reset our circadian rhythm?

Essential Oils — Rose Geranium, Grapefruit, Melaleuca, Myrtle, Lavender, Balsam of Peru, and Myrrh triggers the natural release of melatonin, and promotes a healthy circadian rhythm.

Walk outside (earthing) —barefoot it possible for at least 30 minutes a day. This releases energy into the body—improving your circadian rhythm. This is a great way to rejuvenate yourself while boosting your immune system. 

Stick to a schedule —  You may think it's mundane, but stick to a schedule—even on weekends. When you follow a set schedule, your circadian rhythm will not be thrown off. 

Stick to a sleep schedule — This is important if you do shift work! Whenever possible, sleep seven to eight hours a day. On holidays and weekends, stick to the same wake/sleep cycle. If you stay in bed too long over the weekend, come Monday, you will notice a lack of energy.

Digital Detox — From 8:00 pm on, shut all devices down! This is one of the great enemies of your biological clock. Take advantage of those hours to read, write, watch the sun set, or soak in a hot bath. I personally unplug the wifi & power down all devices —and there is absolutely NO tv in the bedroom!

Have quiet time — Noise & vibrations trigger specific circadian responses that affects our autonomic nervous system. The autonomic nervous system regulates your heart rate, blood pressure, respiration, digestion and other functions. What you listen to should be calming and soothing in order to keep your circadian rhythm in check and prevent it from damage.

Eat Clean — If you eat healthy, you will feel healthy. If you eat poorly (processed foods), you'll feel poorly.  Your diet affects how the body processes nutrients. When the circadian clock gets off schedule, your metabolism is affected.

Early dinner — During the evening, the body begins to prepare for rest. Having a set dinner time allows the mind/body to unwind. The ideal time to have dinner is as early as 4:30; however, I wouldn't suggest eating any later than 6:30 pm.  

Light dinner — It takes about two hours to digest food. Your big meal ideally should be at lunch time; not in the evening. This will allow time for your system to digest food properly. You will sleep better—and your metabolism will improve.

Utilize natural light — Mornings need to be bright— and night needs to be and dark. When you wake up, open the curtains of your home wide to let the sun shine in. At night, make sure that the room where you sleep is as dark as possible. 

Fast — Regular fasting (water only) resets our circadian rhythm. Going about16 between dinner and breakfast will allow your body to function within its circadian rhythm.

Workout — Working out in the morning helps to rest better at night. This again helps manage your circadian rhythm.

Avoid caffeine after 3:00 pm — Caffeine consumption delays the production of melatonin which will throw off your circadian rhythm.

Avoid alcohol consumption after 6:00 pm — Alcohol has a direct effect on circadian rhythms which can alter your whole endocrine system. This system influences just about every cell, organ, gland and function of the body. Again, limiting alcohol consumption will protect your circadian rhythm from damage.

Stop worrying! — Constant worrying can take a toll on your emotional and physical health. This alone can throw your circadian rhythm off. Worrying saps your emotional strength, leave you feeling restless, cause insomnia, headaches, digestive problems, muscle tension, and hinder your ability to concentrate.

You may be thinking, "this is easier said then done"; perhaps; but when you take it one step at a time, the rest falls into place.