On the importance of regulating the circadian rhythm
Waking with anxiety…Waking throughout the night…Feeling “tired and wired”… Waking with no energy but firing in the night…? If this sounds familiar this likely has A LOT to do with your circadian rhythm. Mood and sleep are just some of the functions disrupted by a dysregulated CR.
Every cell in our body has its own clock and exists on a 24-hour setting – this is to synchronise your body’s functions such as growth, repair, digestion, hormone production, within the day-night cycle. The ‘master clock’ is controlled by a part of the brain called the suprachiasmatic nucleus, located in the hypothalamus. Its job is to keep all the other clocks in sync, by releasing different signals into the body.
For example, cortisol is released as the “daytime hormone” to help motivate and energise us for the day ahead. Melatonin is the “darkness hormone” and is released to stimulate sleep and rest.
These internal clocks are impacted by external cues and the fastest way to disrupt the circadian rhythm is to do things at the wrong time and work directly against this rhythm. How you start and end your day has everything to do with regulating this cycle.
Create boundaries with devices – remove all screens at least 30 minutes before bed – the blue light directly inhibits melatonin production. Ensure your phone is not the first thing you look at in the morning. Use an alarm clock instead and open the curtains to let the daylight in
Eat meals at regular times and avoid heavy meals close to bedtime
Cut down / remove alcohol – alcohol may initially promote sleep onset but it disrupts sleep continuity and reduces REM sleep
Let in natural light – maximise your exposure to natural light and fresh air throughout the day. In particular, try 15 minutes of daylight in the morning to give your brain a major boost
Start the day with a nutrient-dense breakfast – to balance blood sugars and encourage a steady release of energy throughout the day
Start and end the day with ease – This doesn’t need to be an extensive routine, but creating an evening ritual such as: reading, a bath, meditation … or a morning ritual: cup of tea outside, stretching, five minutes of breathwork
Fundamentals: movement, nervous system support, connection, good nutrition and hydration throughout the day
Work with a naturopath to use herbs and nutrients to support the restoration of circadian rhythm
The impacts of falling back into this rhythm are far-reaching. As one of my favourite teachers Aviva Romm says “The hormone epidemic we’re facing is, in part, a reflection of life out of balance—with nature, with daily rhythms, with ourselves. To restore balance, we have to return to nature’s rhythms, particularly the circadian rhythm.”