A third of our lives are devoted to sleep, yet many of us fail to fully appreciate its tremendous benefits on our overall health. As our circadian rhythm aligns our sleep and wakefulness with day and night, let’s understand how sleep affects our health, how to fix circadian rhythm and improve our sleep quality.
Understanding the Basics of Circadian Rhythm
Circadian rhythms are internal biological processes that follow a roughly 24-hour cycle and regulate many aspects of our physiology and behaviour. They are mainly controlled by light and heat, meaning an individual’s sleeping patterns are in harmony with the circadian rhythm.
Circadian rhythm plays a critical role in maintaining our physical and mental health, ensuring our organs and systems are synchronised and functioning properly. The main circadian rhythm is the sleep-wake cycle, which typically requires 7-8 hours of sleep per day.
Disrupting this natural rhythm, for example, through shift work or sleeping too late on weeknights, can adversely affect our bodies. If left unchecked, it can lead to increased hunger, cravings for unhealthy foods, disrupted hormones, and even heart disease.
Why Maintaining a Healthy Circadian Rhythm is Essential
Circadian rhythm lasts approximately one day and determines when we sleep and wake. An adult typically sleeps for 7-8 hours out of every 24. During the day, people participate in activities such as eating, exercising, working, and resting.
Our internal biological clock helps us stay in sync with metabolic processes that are planned ahead of time. Yet, this cycle is often disrupted due to modern lifestyle changes such as shift work and night-time eating disorders. Melatonin secretion or ‘the third eye’ is stimulated by darkness during the evening hours before bedtime but weakened by bright lights from phones, TVs and other forms of electric appliances just prior to retiring for the night.
Long term lack of restorative sleep can lead to increased levels of hunger-related hormones like Ghrelin and Leptin, which can cause weight gain if not kept in check. Too little or poor quality rest can also mean higher production of stress hormones, which puts us at risk of heart problems.
How to Fix Circadian Rhythm
Figuring out how to fix your circadian rhythm can be daunting, but taking it one step at a time can help; turning off all gadgets at least half an hour before going to bed helps to improve melatonin regulation naturally as well as avoiding factors such as background noise, overloads of food (especially late evening meals), alcohol consumption, smoking tobacco or inhaling toxic fumes associated with certain drugs will have adverse effects on hormone production too.
By taking into account these points about Melatonin production, we ensure healthy sleep cycles alongside strong immunity levels helping us manage our daily lives better without common exhaustion symptoms that can come with irregular sleep patterns or reduced amounts thereof along with problems like insomnia.
Additionally, reviewing your diet carefully, including cutting down on processed foods that are high in fat/sugar content but failing to provide adequate nutrition while managing portion sizes, also needs addressing too; only then will you notice a significant change in your sleeping habits, allowing yourself sufficient rest periods throughout the night – something crucial for overall wellbeing too! You can find out how to fix circadian rhythm in a nutshell below.
- Avoid having electronic items such as TVs, phones and tablets in the room you are in, as the light emitted from these devices can disrupt your circadian rhythm.
- For jet lag, eat meals according to the local time zone and drink plenty of fluids to prevent dehydration. Upon arrival at your travel destination, opt for a high-protein breakfast rather than beverages containing caffeine or alcohol.
- Aim to be asleep between 21:00-22:00 and 02:00-03:00 each night, as melatonin release is the highest. Failing to sleep during this window can lead to problems with weight management due to late night snacking.
- Eat foods that stimulate melatonin releases such as fish, cranberry, cherry, banana, strawberry, apple, orange and blackberry; kidney beans; chickpeas; zucchini; soy products (including bean curd, milk and sauce); sesame; flaxseed; sunflower seeds; fennel; aniseed and chamomile.
How to Fix Circadian Rhythm and Sleep Schedule?
Improving your sleep quality for a healthier and happier self is not as hard as you think. Here is how to fix circadian rhythm while improving your overall health: Sleep’n Wellness Rooms by TheLifeCo!
Sleep’n Wellness Rooms are not only rooms but a journey to better sleep! If you want to focus on your sleep quality during your health and wellness program at TheLifeCo Bodrum, you can upgrade your room to a Sleep’n Wellness room. These thoughtfully crafted rooms are designed to provide the perfect atmosphere for relaxation, with amenities that help improve your sleep quality.
During your experience, you will find the right tools and guidance to improve your sleep quality during and after your stay while facilitating a comprehensive wellbeing experience towards a fulfilled life with greater longevity. Enjoy peaceful surroundings, reduce stress levels, nourish the body and enhance your overall well-being.