How to Reset Your Body's Internal Clock for Better Sleep

Resetting Your Body Clock for Better Sleep

Getting quality sleep is essential for both physical and mental health. However, many find themselves struggling with a dysfunctional sleep routine. You may stay up too late or experience frequent waking during the night. Resetting your natural body clock can help get your bed oclock and sleep schedule back on track.

Causes of a Disrupted Sleep Rhythm

There are several factors that can throw off your normal circadian rhythms and natural sleep-wake cycle:

• Stress - Both acute and chronic stress stimulate the adrenal glands, making it hard to relax.
• Traveling - Jet lag disrupts your internal clock after changing time zones.
• Working late shifts - Frequent overnight work confuses the body's natural rhythm.
• Poor sleep habits - Unhealthy routines like inconsistent bedtimes, exposure to blue light from screens at night, uncomfortable sleep environment, and consuming caffeine, alcohol or large meals before bed.
• Medical conditions - Sleep apnea, chronic pain, anxiety, digestive issues, and other disorders can impair sleep.
• Medications - Some prescription drugs, antidepressants, steroids, and stimulants affect sleep cycles.

Signs Your Body Clock is Off

Here are some signs your circadian rhythms are out of sync:

• Difficulty falling or staying asleep at night
• Frequent waking or restless sleep
• Feeling drowsy during the day
• Relying on alarms instead of your internal clock to wake up
• Spotty sleep habits with varying bedtime and wake up time
• Fatigue, low energy, and brain fog during the day
• Increased irritability, anxiety, or depression
• Food cravings and overeating due to hormonal changes
• Trouble concentrating and reduced performance

Dangers of Circadian Rhythm Disorders

When your natural sleep-wake cycle is chronically out of balance, it can negatively impact your health:

• Impaired immune function and frequent sickness
• Higher risk for chronic diseases like obesity, heart disease, and diabetes
• Hormone imbalance and trouble regulating appetite
• Increased inflammation throughout the body
• Mental health problems including depression and seasonal affective disorder
• Decreased cognitive function and memory issues
• Higher likelihood of accidents or errors due to fatigue
• Reduced quality of life and relationship problems

How to Reset Your Bodys Internal Clock

Realigning your natural circadian rhythms requires making changes to your daily habits and routines. Here are some tips to reset your body clock:

Regulate Your Exposure to Light and Darkness

Circadian rhythms take cues from light and darkness. Limiting light exposure at night while increasing morning sunlight helps strengthen your sleep-wake cycle.

• Let in bright light first thing in the morning which halts melatonin production.
• Spend time outdoors during daylight when possible.
• Dim indoor lighting in the evenings as bedtime nears.
• Avoid screens for 1-2 hours before bed or use blue light blocking glasses.
• Make sure your bedroom is completely dark with blackout curtains.
• Consider a sunlight alarm clock to wake up to increasing natural light.

Stick to a Regular Sleep Schedule 7 Days a Week

Maintaining a solid routine synchronizes your body clock. This regulates hormones, digestion, body temperature, and other systems.

• Wake up and go to bed at the same times daily, even on weekends.
• Follow a relaxing pre-bedtime ritual like taking a bath, reading, or meditating.
• Avoid sleeping in more than 1 hour later on weekends to prevent Monday morning grogginess.
• Use an alarm to stay consistent but also try to wake naturally without one sometimes.

Be Careful with Naps

Daytime naps may provide a short-term energy boost but can make it harder to sleep at night. If you regularly struggle to get enough sleep, it's best to avoid napping when resetting your body clock.

• Take naps before 3 p.m. and limit to 20-30 minutes to prevent grogginess.
• Avoid napping after 4 p.m. which can interfere with nighttime sleep.
• Refrain from napping if you have insomnia or apnea.
• If you must nap, keep it brief and make sure to sleep at least 5 hours before bedtime.

Watch What and When You Eat

Your circadian rhythms and metabolic processes are closely intertwined. When and how much you eat impacts your sleep-wake cycle.

• Eat meals at consistent times each day.
• Avoid large meals within 2-3 hours of bedtime.
• Restrict caffeine to mornings only.
• Limit alcohol which can fragment sleep.
• Stay hydrated during the day but reduce fluids before bed to prevent waking to urinate.
• Avoid sugary snacks in the evening which provide unstable energy.

Wind Down Physically and Mentally Before Bed

Letting your mind and body relax is key to releasing melatonin and falling asleep.

• Build in 1-2 hours of unwinding before bedtime.
• Take a warm bath or shower to lower body temperature.
• Do relaxing stretches or body scans to release muscle tension.
• Practice deep breathing, meditation, or prayer to calm the mind.
• Listen to soothing music or nature sounds.
• Write down worries or to-do lists to get them off your mind.
• Read a book or magazine by a soft light.

Optimize Your Sleep Environment

Creating an environment ideal for sleep encourages your body to power down for the night.

• Use comfortable, breathable bedding.
• Set the temperature between 60-75F (15-24C).
• Consider using a white noise machine to block disruptive sounds.
• Purchase blackout curtains to make the room very dark.
• Use low lighting if you need to get up at night.
• Keep phones, TVs, and computers out of the bedroom.
• Invest in a new mattress if yours is uncomfortable.

Exercise Daily, But Not Before Bed

Regular exercise helps regulate circadian rhythms but the timing matters.

• Aim for 30-60 minutes of exercise most days.
• Finish workouts at least 3 hours before bedtime.
• Morning or afternoon exercise may be best for good sleep.
• Avoid strenuous late-night workouts that raise body temperature and energize you.
• Do relaxing yoga or gentle stretches in the evening.

Address Any Underlying Health Issues

Chronic health problems like sleep apnea, acid reflux, diabetes, and chronic pain can impair sleep. See your doctor to treat any underlying conditions.

• Ask about sleep studies to test for disorders like sleep apnea.
• Change medications or times taken if they interfere with sleep.
• Get screened for depression, anxiety, or hormone imbalances.
• See a sleep specialist for insomnia diagnosis and treatment.
• Consider cognitive behavioral therapy (CBT) for sleep issues.

Natural Sleep Aids to Reset Your Body Clock

Certain herbs, nutrients, and supplements may also help reset your circadian rhythms and promote better sleep when used short-term. Always consult your physician before trying new supplements.

Melatonin

Taking small doses of melatonin 2-3 hours before bedtime can help reinforce natural melatonin release in the evening. Start with .5 to 1mg and increase as needed up to 10mg.

Magnesium

Magnesium relaxes muscles, steadies heart rhythm, and supports melatonin production. Take 200-400 mg daily in the form of citrate, glycinate, or chelate.

Glycine

Glycine is an amino acid that acts as an inhibitory neurotransmitter to promote relaxation and sleep. Take 1-3 grams before bed.

CBD Oil

CBD interacts with the body's endocannabinoid system which regulates sleep cycles. Take 25-50 mg of CBD oil 30-60 minutes before lying down.

Tart Cherry Juice

Tart cherry juice contains melatonin and other compounds that support sleep. Drink 1 cup, or take 500 mg of cherry concentrate or extract before bedtime.

Chamomile Tea

Chamomile contains the flavonoid apigenin which binds to benzodiazepine receptors to initiate sleepiness. Drink 1-2 cups in the evening.

Valerian Root

Valerian increases gamma-aminobutyric acid (GABA) levels which regulate nerve impulses and induce a calming effect. Take 400-900 mg before bed.

When to Seek Medical Help

If you try improving sleep hygiene for several weeks but still struggle to reset your body clock and sleep schedule, seek advice from your doctor. They can check for underlying conditions and may recommend cognitive behavioral therapy for insomnia (CBTI) which teaches new sleep habits.

For those with severe circadian rhythm disorders causing significant distress or impairment in daily functioning, light therapy or chronotherapy may be prescribed. These gradually adjust light exposure and sleep times to realign your body clock.

In rare cases, timed melatonin administration or medications may be used short-term to stabilize sleep cycles. Sleep and circadian rhythm disorders often require a comprehensive approach combining lifestyle changes, therapy, light protocols, and in some cases medication.

A Consistent Routine is Key for Resetting Your Body Clock

Respecting your bodys natural circadian rhythms and sleep drive leads to more restful and consistent slumber. Use these tips to create an aligned sleep-wake cycle so you can fall asleep quickly at your ideal bed oclock each night.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.