How To Reset Your Circadian Rhythm For A Better Night’s Sleep

A good night’s sleep is not just a time of rest and beauty sleep; it's a vital process that rejuvenates our bodies and minds, impacting everything from our mood and cognitive function to our immune system. Yet, many of us struggle with daily sleep disturbances, whether it's difficulty falling asleep, staying asleep, or waking up and hitting snooze too many times… we can certainly relate!

Sleep is one of the pillars of good health, and the key to a refreshing night's sleep is a well-tuned circadian rhythm. Research has reported that the gut microbiota performs an essential role in sleep through the gut-brain-axis. Understanding and nurturing your body's natural clock can lead to improved sleep, better health, and enhanced well-being.

In this guide, Registered Nutritional Therapist, Marilia Chamon explores the circadian rhythm, its importance, the impact of its disruption, and how nutrition and lifestyle changes can help reset it for optimal health.

What is the Circadian Rhythm?

The circadian rhythm is a natural, internal process that regulates the sleep-wake cycle and repeats roughly every 24 hours. It is influenced by environmental cues, especially light, and determines physical, mental, and behavioural changes in our body. The main conductor of this rhythm is the brain’s hypothalamus, which responds to light signals received through the eyes, coordinating activities across the body.

Why is Circadian Rhythm Important?

A synchronised circadian rhythm is crucial for maintaining overall health. It affects hormone release, eating habits, digestion, body temperature, and other vital bodily functions. Good circadian health promotes restorative sleep, which in turn supports immune function, metabolism, brain health, and emotional well-being.

The Impact of a Disrupted Circadian Rhythm

When the circadian rhythm is out of sync, it can lead to sleep disorders, fatigue, depression, metabolic issues, and weakened immune response. Disruptions are often caused by factors like irregular sleep schedules, exposure to blue light from screens at night, stress, and travelling across time zones.

Resetting Your Circadian Rhythm: Nutrition and Lifestyle Interventions

1. Light Exposure

• Morning Sunlight: Aim for 20-30 minutes of natural sunlight each morning to signal your brain to wake up.
• Evening Light Management: Reduce exposure to blue light from screens at least an hour before bed, and consider using blue light filters.

2. Regular Sleep Schedule

• Stick to consistent sleep and wake times every day, including weekends, to reinforce your body’s sleep-wake cycle.

3. Diet and Nutrition

• Timing: Eat your meals at regular times each day to support your body’s internal clock.
• Tryptophan-Rich Foods: Include foods like turkey, chicken, and bananas in your diet, which can help produce the sleep-regulating hormone melatonin.
• Magnesium and Calcium: These minerals found in Free Soul’s Vegan Protein Blend, almonds, spinach and dairy products can improve sleep quality.
• Avoid Stimulants: Limit caffeine and alcohol close to bedtime, as they can disrupt sleep. If you metabolise caffeine slowly, it is best to avoid caffeinated beverages after 1pm.

4. Exercise

• Regular physical activity, especially in the morning or afternoon, can help realign your circadian rhythm and improve sleep quality. Avoid intense exercise such as HIIT in the evenings. 

5. Mindfulness and Relaxation

• Practices like meditation, deep breathing, and yoga can reduce stress and prepare your body for sleep.

6. Sleep Environment

• Create a restful environment in your bedroom with comfortable bedding, a cool temperature, and minimal light and noise.

Resetting your circadian rhythm is not just about fixing sleep problems; it's about enhancing your overall health and vitality. By understanding the workings of your internal clock and adopting lifestyle and nutritional habits that support it, you can achieve a better night's sleep and improve your quality of life. Start with small changes and be consistent; your body and mind will thank you for it.