Learn to tune in with your Circadian rhythm

Circadian rhythm refers to the internal, natural clock that controls the body’s sleep-wake cycle. The suprachiasmatic (SCN) nucleus of the brain is responsible for controlling circadian rhythm. This part of the brain has special cells which release a hormone known as melatonin. Melatonin regulates sleepiness and awakeness.

The rhythm in your biological clock. You can maintain this rhythm by following these three steps.

Wake Up with the Sun– A good way to reset your clock is to get up in the morning and enjoy some sunshine. The morning sun is one of the best ways to reset your internal clock. Your SCN will cause your body to produce less melatonin when the light intensity around you increases.

Try to get outside as soon as the sun comes up. Take a short break if you need to get to work sooner. You will be grateful. Even though you might feel awake without the boost of natural light, you may want to go back to sleep much earlier than you need.

Concentrate on your sleep– As your circadian clock enters its rest cycle, you should minimize the light in order to achieve the opposite effect. Your SCN will tell your body to release more melatonin under low light. This causes you to feel sleepy.

The blue light on your mobile device, laptop, TV or computer monitor can stop you from starting the cycle at the time you planned. Set a consistent, clear sleep-wake routine, adhere to it every day, and turn off all electronic devices an hour or more before bedtime.

Plan your meals and stick to them– Your body will function better if you know when it can expect to digest food and metabolize it, like it does during sleep. By following your circadian rhythm, you can enjoy a number of health and fitness advantages, including an improved neurological function.

One of the best ways to do this is by limiting your eating time. Limit your meals between 8 and 10 hours of the day when your body is at its most active. Give your digestive system time to rest during the day.

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