The Science of Circadian Rhythms: How to Align Your Internal Clock with Good Sleep Hygiene
We have all experienced the feeling of jet lag after traveling or staying up too late during the weekend. Our bodies operate based on a natural rhythm, known as the circadian rhythm. This internal clock in our body dictates when we feel alert, awake, and energized throughout the day and when we begin to wind down in the evening.
The circadian rhythm is regulated by an area of the brain called the suprachiasmatic nucleus (SCN). This area receives signals from our eyes, which tell us when it is light and when it is dark. When we are asleep, our SCN triggers the release of the hormone melatonin, which helps us to become drowsy and fall asleep.
However, our circadian rhythm can easily become disrupted, leading to sleepless nights and sluggish days. One of the main factors that disrupts our internal clock is exposure to artificial light at night, whether it be from electronic devices or indoor lighting. This can throw off our melatonin production and make it harder for us to fall asleep at night.
To align our internal clock with good sleep hygiene, it is important to establish a consistent wake-up time and bedtime. This trains our bodies to wake up and fall asleep at the same time each day, even on weekends or days off. Exposure to natural sunlight during the day also helps to regulate our circadian rhythm, so take a walk outside during lunch or take a break to sit in a sunny spot.
In the evening, it is important to avoid stimulating activities and artificial light. This means turning off electronic devices at least an hour before bed, dimming indoor lighting, and establishing a relaxing bedtime routine such as taking a warm bath or reading a book.
By aligning our internal clock with good sleep hygiene practices, we can improve the quality of our sleep and feel more alert and energized throughout the day. So, turn off those electronics, take a walk in the sun, and establish a consistent sleep schedule for a healthier, more restful life.
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