Sleep is crucial for human survival, allowing the body to regenerate itself after a long day of strenuous tasks that would otherwise deplete the energy required to function fully on a daily basis. However, humans may find it difficult to improve their sleep due to disruptions in their circadian rhythm—or the internal body clock that regulates alertness and sleep—caused by the demands of daily life. This simple guide provides a list of easy ways you can try to improve your circadian rhythm for a better and healthier life!
Maintain a Consistent Sleep Schedule
Going to bed and waking up at the same time every day—even on weekends—helps regulate your circadian rhythm. Inconsistent sleep patterns confuse your internal clock, making it harder to fall asleep and wake up feeling refreshed. Set a realistic schedule and stick to it to train your body for better sleep quality.
Get Natural Light Exposure
Sunlight is one of the most powerful regulators of your circadian rhythm. Spending time outside in the morning or opening your curtains to let in natural light signals your body that it’s time to be awake and alert (National Institute for Occupational Safety and Health, 2020). If you have limited access to daylight, consider using a light therapy lamp to help regulate your sleep-wake cycle.
Limit Screen Time Before Bed
Blue light emitted from phones, tablets, and computers can interfere with melatonin production, the hormone responsible for sleep (Alshoaibi et al., 2023). To improve your circadian rhythm, reduce screen exposure at least an hour before bed. If using devices is unavoidable, enable night mode or use blue light-blocking glasses to minimize the impact.
Create a Relaxing Nighttime Routine
A calming bedtime routine signals to your body that it’s time to wind down. Engage in relaxing activities such as reading, meditating, taking a warm bath, or listening to soft music. The goal is to transition your body and mind into a restful state before bed.
Stay Active During the Day
Regular physical activity helps regulate sleep patterns and improve overall health. Engaging in exercises like brisk walking, yoga, or stretching during the day can enhance sleep quality. However, avoid intense workouts right before bed, as they may increase alertness and make it harder to fall asleep.
Keep Your Sleeping Environment Comfortable
Your bedroom should be a sleep-friendly sanctuary. Maintain a cool, dark, and quiet space by using blackout curtains, comfortable bedding, and white noise machines if necessary. Reducing distractions and optimizing your sleeping environment can improve your circadian rhythm and promote restful sleep.
Protect Yourself from Disruptions
External factors like noise, pollution, and allergens can negatively impact sleep quality. Wearing a Jelli M1 Mask while commuting or in public spaces helps minimize exposure to environmental irritants, keeping your respiratory system healthy for better sleep (Johnson et al., 2018). Its breathable design ensures comfort while providing protection, making it a smart choice for those looking to improve their overall well-being.
Your circadian rhythm plays a significant role in your physical and mental health. By implementing these simple habits—like maintaining a consistent schedule, reducing blue light exposure, and creating a restful environment—you can reset your body clock and enjoy better sleep. With a well-regulated sleep cycle, you’ll wake up feeling refreshed, energized, and ready to take on each day!
References
Alshoaibi, Y., Bafil, W., & Rahim, M. (2023). The effect of screen use on sleep quality among adolescents in Riyadh, Saudi Arabia. Journal of Family Medicine and Primary Care, 12(7), 1379–1388. https://doi.org/10.4103/jfmpc.jfmpc_159_23
Johnson, D. A., Billings, M. E., & Hale, L. (2018). Environmental Determinants of Insufficient Sleep and Sleep Disorders: Implications for Population Health. Current Epidemiology Reports, 5(2), 61–69. https://doi.org/10.1007/s40471-018-0139-y
National Institute for Occupational Safety and Health. (2020, April 2). Effects of Light on Circadian Rhythms. www.cdc.gov. https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/19.html