Realign Your Body Clock: Reset Circadian Rhythms for Better Sleep

Understanding Your Body's Natural Rhythms and How to Reset Them

Getting quality sleep is vital for good health. However, many people struggle with disrupted sleep schedules that prevent them from getting the rest their bodies need. Resetting your natural circadian rhythms can help you get your sleep cycle back on track.

The Science Behind Your Body's Internal Clock

Your body runs on a 24-hour clock known as the circadian rhythm. This internal timekeeping system controls your sleep-wake cycles by regulating hormones, body temperature, and other functions. It's primarily influenced by external cues like sunlight and darkness. When your circadian rhythms are aligned, you'll feel awake during the day and sleepy at night. But things like inconsistent sleep schedules, jet lag, and night shift work can disrupt your natural rhythms. This misalignment between your body clock and the outside world can make it hard to get good sleep.

How Circadian Rhythm Disorders Impact Sleep

Circadian rhythm disorders occur when your internal clock is out of sync with your desired sleep schedule. Types of circadian rhythm disorders include:

• Delayed sleep phase disorder - Your body clock is shifted later so you go to bed and wake up several hours after conventional times.
• Advanced sleep phase disorder - You go to bed in the early evening and wake up very early, before most people.
• Irregular sleep-wake rhythm - You sleep in spurts throughout the day and night without a set pattern.
• Non-24-hour sleep-wake disorder - Your internal clock doesn't follow a 24-hour schedule so your sleep time gets later each day.

These conditions can make it challenging to maintain a regular sleep routine. You may struggle with daytime fatigue, insomnia, and other issues that disrupt your work, school, and social life.

Resetting Your Body's Rhythms

If you want to fix an inconsistent sleep schedule and improve your sleep quality, you'll need to reset your circadian rhythms. This involves getting your body clock back in sync with the 24-hour day so you feel sleepy at night.

Here are some tips for realigning your circadian rhythms:

Stick to a Fixed Sleep Schedule

Choose a realistic bedtime and wake time and stick to it, even on weekends and days off. Keeping a consistent schedule trains your body clock to get used to set times for sleeping and waking up.

Get Regular Daytime Sunlight Exposure

Sunlight is the main external cue that regulates your circadian rhythm. Try to get at least 30 minutes of sunlight, preferably first thing in the morning. This helps synchronize your internal clock.

Limit Blue Light Exposure at Night

Blue light from screens inhibits melatonin production, signaling your body to stay awake. Avoid screens for 1-2 hours before bedtime or use blue light blocking glasses.

Establish a Relaxing Pre-Bed Routine

Unwind with calming activities like reading a book or taking a bath 1-2 hours before bed to prepare your body for sleep.

Make Your Sleep Environment More Restful

Keep your bedroom cool, dark and quiet. Consider using blackout curtains, a white noise machine, and ensuring your mattress, pillows and bedding are comfortable.

Take Melatonin Supplements If Needed

Your body produces melatonin to induce sleepiness. Take over-the-counter melatonin about 2 hours before your desired bedtime if you need help syncing your clock.

Avoid Caffeine, Alcohol and Heavy Meals Before Bed

Caffeine, alcohol and spicy/fatty foods can disrupt your sleep. Avoid them 3-4 hours before bedtime.

Get Up at the Same Time Every Day

No matter how little sleep you got the night before, get up at your set wake time. This helps anchor your sleep schedule.

Get Daytime Exercise and Outdoor Light

Physical activity and light exposure during the day helps promote better sleep at night. So try to exercise and spend time outdoors earlier in the day.

Natural Sleep Aids to Try

If you need extra support for resetting your body clock, certain herbs and supplements can help improve sleep by enhancing melatonin levels and regulating circadian rhythms. Some options to try include:

Melatonin

As mentioned, melatonin is the body's natural sleep hormone. Taking a melatonin supplement a few hours before bed can improve sleep onset and quality. Start with a low dose like 1-3 mg.

Magnesium

Magnesium supports GABA activity in the brain, promoting relaxation and sleep. Take 200-500 mg daily, ideally before bed.

Valerian

Valerian root has mild sedative effects to induce relaxation and sleepiness. Take 400-900 mg before bedtime.

Chamomile

Chamomile tea contains apigenin, an antioxidant that binds to benzodiazepine receptors to encourage sleepiness. Sip a cup of chamomile tea 1-2 hours before bed.

Tart Cherry Juice

Tart cherries are a natural source of melatonin. Drinking tart cherry juice in the evening may improve sleep quality.

L-Theanine

L-theanine is an amino acid found in green tea that enhances relaxation and increases alpha waves in the brain. Take 100-200 mg daily.

Glycine

Glycine is an amino acid that helps regulate body temperature and improve sleep quality. Take 1-3 grams before bedtime.

Lavender Essential Oil

Lavender oil contains linalyl acetate which has sedative and anxiety-reducing properties to promote relaxation. Put a few drops on your pillow or wrists before bed.

When to Seek Medical Help

Using healthy sleep hygiene habits and natural supplements can often realign your circadian rhythms on your own. But speak to your doctor if:

• You've had ongoing issues with disrupted sleep for months.
• Your irregular sleep is negatively impacting your daily function.
• Natural remedies haven't improved your sleep problems.

A sleep specialist can help identify any underlying conditions contributing to your circadian rhythm disorder. Based on evaluation, they may recommend sleep studies, light therapy, melatonin treatment or cognitive behavioral therapy for insomnia (CBT-I).

Prescription Medications

For circadian rhythm disorders like delayed sleep phase syndrome, your doctor may prescribe chronotherapy. This involves taking short-acting sleep medications to gradually shift your bedtime earlier.

Other prescription drugs that may be used include:

• Melatonin receptor agonists like ramelteon (Rozerem)
• Sedating antidepressants like trazodone or amitriptyline
• Wake-promoting agents like modafinil (Provigil) or armodafinil (Nuvigil)

Light Therapy

Your doctor may recommend using a light therapy box that emits bright light to reset your body's clock. For delayed sleep phase, you'll use the light box in the mornings. For advanced phase, you'll use it in the evenings.

Chronotherapy

With chronotherapy, you gradually adjust your bedtime and wake time to reset your sleep schedule. You'll go to bed 1-3 hours later each day until reaching your desired time.

Improving Your Sleep Hygiene

In addition to realigning your circadian rhythms, improving your overall sleep hygiene can

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.