How to tap into Circadian Rhythm: sleep better, feel better, live better

I recently wrote, what turned out to be a very popular article about Acute Insomnia, my struggles with sleeping and all the ways in which I combat this horrible problem. But sometimes, no matter how hard you try to do all the right things - turn off the TV two hours before bed, drink a soothing drink, meditate, you’re still up at 3AM and your brain is acting like its 9AM, ready to rock and roll. This was when I learned about Circadian Rhythm.

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Now then, where were we…

What is Circadian Rhythm?

Circadian rhythm is your body’s own internal body clock that has been refined over the years to produce a system of waking, sleeping, eating and moving that best aligns to your internal processes and outside stresses. It’s managed by the Suprachiasmatic Nucleus in your brain (it took me a while to spell that correctly!) and, when you let it, it does a very good job of keeping you functioning at optimal levels day and night.

How light triggers your Circadian Rhythm

Your internal clock is largely controlled by light. Sensors in your brain tell you when it’s getting brighter, and this triggers your digestive system, your circulatory system and stops your body releasing melatonin so you feel more awake and ready for the day ahead. Equally, in low light your brain starts to tell the body to slow down. Your digestive system relaxes, your heart rate slows and you begin to get good and sleepy thanks to an increase in melatonin, ready for the night ahead. It’s quite genius really, if you think about it. Who even needs alarm clocks?!

Disruptions to Circadian Rhythm

A lot of the world around us works against our natural pattern of sleeping and wakefulness. In particular, artificial light, especially blue light devices that we love to tap away at late into the night confuse our circadian rhythm. That’s why you’re encouraged to turn off all your devices in the evening or use blue-light glasses when you need to work late.

When you eat can also cause havoc on your circadian rhythm. Eating late stimulates the digestive system, when this is more naturally a time for it to be settling in for the evening and having a good nap, just like you should be doing.

Physical activity late at night triggers the Sympathetic Nervous System, which gets your heart pumping and muscles and nerves ready for action just when you should be calming these systems down.

Caffeine is a stimulant that also confuses circadian rhythm, so save your cup of Joe for the morning hours!

3 ways to tap into your circadian rhythm and start feeling better!

The easiest step to improving your circadian rhythm is to avoid the common disruptions listed above. Use low light, or candles in the evening, eat early and in small amounts, choose gentle stretches, like this, or meditation over high intensity evening activity and steer clear of caffeine after lunch.
Get as much light as you can during the day. This can be hard in winter, especially if you have an indoor job but try to position your workplace near a window, take a long walk in your lunch break or buy a daylight lamp for your work station.
Create and stick to a sleeping pattern. Ensure that you’re getting enough sleep each night and try to wake up at the same time each day, regardless of what time you went to be. Aryuveda encourages you to wake up before 5AM each day to take advantage of Vata energy which will power you through the morning and help you make the most of your day.