Resetting your Circadian Rhythm

Your circadian rhythm, often called your internal body clock, plays a crucial role in governing various physiological processes, including your sleep-wake cycles, hormone production and overall health.

Ways to reset your circadian rhythm

• Sleep

Prioritising sleep and aiming for consistent sleep and wake times, even over the weekend. Create a sleep conducive environment by keeping your bedroom dark and cool. Consistency helps regulate your body's internal clock.

• Natural light

Try maximising your exposure to natural light by spending some time outside during daylight hours. Let natural light into your home or workspace during the day to reinforce your body's awareness of the time.

• Artificial light

Limit exposure to artificial light at night. Minimise the use of electronic devices with blue light emissions before bed.

• Balanced diet

Maintaining a balanced diet rich in nutrients including magnesium (leafy greens, nuts, seeds, whole grains), tryptophan (chicken, turkey, eggs, nuts) and melatonin precursors (tart cherries, grapes, walnuts) help support healthy sleep patterns.

• Meal times

Eating meals at regular times and avoiding heavy meals close to bedtime can help align eating patterns with your body's natural circadian rhythms.

• Caffeine & alcohol

Reducing intake of both caffeine and alcohol can improve sleep. Caffeine can delay sleep onset, shorten sleep duration, fragment sleep and reduce sleep quality. While alcohol initially promotes sleep onset, it disrupts sleep continuity and reduces REM sleep.

• Staying active

Physical activity helps regulate your body's internal clocks and improve sleep quality. Avoid vigorous exercise close to bedtime as it may energise you and reduce sleep.

Peak performance tends to coincide with the body's natural peak in core body temperature, muscle strength and cardiovascular function, which occurs in the late afternoon.