How to Fix My Circadian Rhythm?
Researchers are realizing that sleep and circadian rhythm have an integral impact on your overall health, success, and happiness.
Improving your sleep hygiene can help you get to sleep, stay asleep, and feel better rested in the morning. Creating a sleep pattern with good habits like less light, caffeine, and stimulation before bed will help fix your circadian rhythm.
An aspect that must be considered when deciding whether you need to fix your circadian rhythm is whether you have strong sleep hygiene. Sleep hygiene refers to scientifically proven factors that lead to a better quality of sleep.
Keep reading to learn about circadian rhythm and what can be done to improve your sleep.
Circadian rhythms can be tough to fix, consider Khalili’s sleep aide to fall asleep faster.
What is a Circadian Rhythm?
Did you know that every creature in the world has developed a circadian rhythm?
From animals to humans and even our cells, beings require sleep even if they are more nocturnal (sleep during light hours) rather than diurnal (sleep during dark hours.) Sleep schedules or cycles are based on our 24-hour earth rotations, meaning your circadian rhythms are developed around this light and darkness cycle and when a species sleeps. It’s also referred to as an internal body clock.
An increasingly studied aspect of circadian rhythm is the impact of traveling from one time zone to another time zone has on our health. This is especially relevant for people who travel internationally for work but also for occasional travelers.
Research has shown that following your species’ circadian rhythm is critically important across many indicators of health. Even if you like working the night shift, your cells could be less happy with your biological clock.
· Physical Performance— A scientific review of multiple scientific studies on basketball players showed that proper sleep patterns have a “critical influence” on player recovery, performance, and risk for injury.
· Mental Health— Another scientific review found circadian disruptions in neurological disorders like epilepsy, Alzheimer’s disease, Parkinson’s disease, and brain metastasis.
· Disease Prevention— An academic study expressed that disrupting circadian clocks can alter the expression of cancer genes and impact metabolic pathways affecting the immune system and cells.
Do I Have a Sleep Disorder?
Scientists have identified several disorders related to circadian rhythm that can impact your pattern of sleep and wakefulness.
These disorders work like jet lag or working the night shift. However, rather than being temporarily influenced by your daily habits scientists have found these circadian rhythm disorders are more chronic in nature and should be diagnosed by a doctor. These sleep disorders are often caused by genes, medical conditions, or aging.
Advanced Sleep-Wake Phase Disorder
People with this disorder get tired in the early evening and wake up too early in the morning, making it hard to follow a normal sleep-wake cycle.
Delayed Sleep-Wake Phase Disorder
People with this disorder may take longer to fall asleep and instead sleep in later, interfering with daily plans and expectations.
Irregular Sleep-Wake Rhythm Disorder
People with this disorder have an irregular sleep-wake pattern, meaning they may stay awake at night and take naps during the day. People with this disorder do not feel rested after sleep.
Practicing good sleep hygiene
Sleep hygiene has become a common way to talk about the quality of sleep a person receives.
Studies have found that sleep hygiene is critical for older adults who may be struggling with sleep as they age. To measure if you’re getting good quality sleep, consider these questions:
· Do you have trouble falling asleep often?
· Do you repeatedly wake up during the night?
· Do you feel sleepy or tired even after getting enough sleep?
Deficiency in any of these areas can indicate areas to improve your sleep.
Techniques to Improve Circadian Rhythm and Sleep
Your body’s internal clock isn’t set to one rhythm.
Scientists continue to study how people’s sleep becomes deficient, and why certain solutions work more effectively than others. So don’t expect improvement overnight. Insomnia can be a serious problem, so speak with your doctor before trying any new practices or medicines.
Light Therapy
As neon lights surround us outdoors at night and smartphone screens light up our homes, it should be no surprise that people struggle with sleep.
Light therapy leans into this fact by providing artificial light that mimics sunlight, signaling your body to stop producing melatonin. Creating a regimented, doctor-approved light therapy sleep plan may help to fix your body’s circadian rhythm.
Similar to light therapy, reducing bright light and blue light at least an hour before you go to sleep can help you fall asleep faster.
Melatonin
Melatonin is a hormone people naturally produce as they begin to fall asleep.
Our bodies naturally create melatonin when it’s dark and release it in our bodies to help us get to sleep. As a common, over-the-counter response to sleep disorders, you may have also seen melatonin for sale in supplement aisles at local health food, grocery stores, or pharmacies.
While it is generally recognized as safe, check with your doctor to see if taking melatonin will impact your other medications.
Create a routine
Some people don’t always like to hear this, but routines can be great for sleep hygiene.
If you’re struggling to follow a sleep rhythm, consider getting into a routine that prepares you for bed. Spend an hour or two before bed turning off bright lights and screens, drinking water, and finding ways to slow down your day. In this routine, prioritize your comforts and clear your mind.
You may find that your body responds well to these comforts and can stay asleep longer.
Find a Safe Sleeping Space
Like a routine, people often sleep better when they’re in a well-made sleeping space.
The obvious ones are turning down the lights and making the bed comfortable. However, it’s also important you feel safe as you’re falling asleep or that your space is quiet. Consider relaxing your body through breathing exercises and a healthy meal way before bedtime to inform your body that it is safe and should rest.
Sleep Aide
While melatonin can put some people to sleep, others say it makes them groggy or doesn’t help them fall asleep.
As we said above, everyone’s body is different and can require different aides. Dr. Khalili created his C-10+ Deep Sleep aide because he struggled with sleep after an operation. After finally achieving sleep, he began to share his vegan, GMO-free, and 100% natural sleep aid with his patients.
Sometimes your body needs a little help to better sync with your circadian rhythm. Let Khalili help you across the finish line for a good night’s sleep.
Read more about Khalili’s sleep aid and ask your doctor if C-10+ Deep Sleep is right for you today.