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5 Tips on How to Restore Normal Circadian Rhythm

For our body to be healthy and for us to properly cope with stressors surrounding us, we need to get the right amount and quality of sleep every single night. For the body and brain to fall asleep at night, the body secretes melatonin to the bloodstream, a hormone responsible for a person’s alertness. And during the day, when there is sunlight, the body is prevented from secreting the hormone melatonin. A disruption of the body’s normal circadian rhythm may lead to circadian rhythm sleep disorder. There are several different factors that can cause the disruption with the body’s normal circadian rhythm or sleep cycle, just like when a person is travelling across time zones or if a person I working late night shifts.

Restoring the Normal Circadian Rhythm

Restoring Your Circadian Rhythm Back to Normal

Restoring your normal circadian rhythm is beneficial to everyone. Getting enough and quality sleep can make anyone healthier and can make anyone perform efficiently and function better during the day. Restoring the normal circadian rhythm naturally can be done with just a few steps.

Tips on Restoring the Normal Circadian Rhythm

  1. Avoid eating unhealthy food. Foods that I am referring as unhealthy include processed foods, highly refined foods, and foods containing artificial flavoring. Instead of eating unhealthy food, why not opt for eating healthier choices? Eating organic, whole, and fresh food can be beneficial to the restoration of the normal circadian rhythm and to your overall health. Fruits, vegetables, and whole grains are healthy and they are packed with vitamins and minerals. Eating healthy foods can be very beneficial in restoring the normal circadian rhythm for it can help in maintaining healthy blood glucose levels.
  2. As much as possible, avoid eating anything 12 hours before you plan on waking up. The tendency if you eat just right before your bedtime, your circadian rhythm will think that you are already eating your breakfast in the morning. Instead of getting to sleep, your circadian rhythm will prevent you from falling asleep.
  3. Engage in fitness programs, such as yoga. Yoga is a very great way in releasing and coping with stress, since yoga involves a lot of breathing exercises and meditation. Being able to release and decrease stress is very helpful in getting a good night’s sleep.
  4. Even on weekends, you should not exceed 8 hours of sleep each day. Extending sleeping hours will not do your circadian rhythm any good. If you extend your sleep for an hour or more, it will just mess your circadian rhythm up, making it difficult for you to wake up early in the morning the next day.
  5. Make your room’s environment conducive for sleeping and just use your bed for sleeping and sex only. You can put dark curtains or blinds in your room to make your room darker. And in the morning, open your curtains to allow the sunlight to enter, so that it can trigger your circadian rhythm to normally adjust to a new day.