We all have a circadian rhythm. Whether you’re a night owl or an early riser, your system also runs on a 24-hour cycle in tune with the natural day-night cycle. It’s how we evolved.
This rhythm or biological clock tells you when it’s best to eat, exercise, work, be social, and sleep. Everything in your body follows it. If your internal clock works well, your energy levels remain steady throughout the day, and you get a restful and satisfying sleep every night.
On the other hand, if your circadian rhythm is off, everything feels off. You’re always tired, the hunger signals may go into overdrive, and your irritability is increasing. You don’t sleep well, and your overall health feels off.
If this is the case, you may need some circadian hygiene. What this is and how to include it in your daily routine is the main focus of this article. Keep reading to learn how to reset your biological clock to a normal schedule.
What Is Circadian Hygiene?
Just as body hygiene involves practices that maintain healthy habits and routines, circadian hygiene involves practices that support and synchronize your body’s natural internal clock with the external 24-hour day/night cycle.
Circadian hygiene differs from sleep hygiene, as it encompasses the entire 24-hour cycle and affects metabolism, mood, and other bodily functions.
Why Do I Need to Know About Circadian Hygiene?
Without proper hygiene, your circadian rhythms will be out of sync. And, since this is the rhythm that influences important biological processes, like the sleep-wake cycles, hormone release (melatonin and cortisol), metabolism and digestion, core body temperature, and cognitive function and mood, you don’t want to play with it.
Key Components of Circadian Hygiene
Circadian hygiene is not just about getting blackout curtains or learning how to sleep well while traveling (this is sleep hygiene, by the way). Circadian hygiene addresses the timing of various daily activities to reinforce your internal clock.
The key factors that act as time-givers (zeitgebers) to your internal clock include a series of actions that are important for your brain.
Here are three of the most important ones:
Light Exposure
Our ancestors have lived following the day-night cycle for thousands of years, which is why it’s deeply rooted in our modern brains. As a result, the best thing to do after waking up is not to drown yourself in a giant cup of coffee, but to expose yourself to bright light (preferably sunlight).
In the evening, do the opposite. Minimize bright and blue light (from screens like phones, tablets, and TVs) a few hours before bedtime. You should also try at-home red light therapy devices, which, according to some studies, may help support or enhance natural melatonin production.
If nothing else, red light therapy acts as a sunset-mimicking signal to your brain. Incorporating it into your evening routine helps your body recognize that the day is ending and it’s time to wind down, reinforcing the natural rhythm.
A Consistent Schedule
It’s important to maintain a regular sleep and wake time, even on weekends. This routine teaches your brain when it’s time to go to sleep and wake up, even when you’re surrounded by artificial light.
Meal Timing
You should also have consistent eating habits and avoid consuming large or heavy meals a few hours before bedtime. The brain strives on routine, and your sleep schedule is deeply connected to the digestive one.
Wrap Up
By practicing good circadian hygiene, you help align your internal biological processes, which leads to more refreshing sleep and better overall physical and mental health.
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