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Reset Your Sleep Cycle: Dr. Lindsay Browning Explains How
13 July 2024
What is your circadian rhythm?
Circadian rhythm is the name given to your body’s 24-hour internal clock, controlling your body’s sleep-wake cycle. If you find yourself frequently pulling all-nighters, experiencing jetlag, or working long hours, your internal clock might be off. While everyone’s internal clock varies, you might be an early riser, a night owl, or somewhere in between; if you’re feeling tired and think your internal clock might be off, can you reset your circadian rhythm? This week, we hear from Sleep Expert Dr. Lindsay Browning.
Can you Reset Your Circadian Rhythm?
Yes, it is absolutely possible to change your circadian rhythm. Otherwise, you wouldn’t be able to adapt to a new time zone when you travel to another country. If you have experienced jetlag for the first few days of your holiday but later found it easier to go to bed and get up at the new time, you are changing your circadian rhythm. If your circadian rhythm is not helping you feel sleepy or awake at the right times, you might want to do some things to help change it.
How to Reset Your Circadian Rhythm?
Manage Light Exposure
Light is the most powerful signal to your internal clock.
To wake earlier: Get bright light exposure soon after waking, open your curtains, go for a morning walk, or use a light therapy box
To fall asleep later: Delay morning light, eat breakfast later, and go for a walk in the afternoon. Evening light exposure (e.g. screen time or bright lamps) can also help you stay awake longer if needed.
Avoid bright lights in the evening if you're trying to shift your rhythm earlier. Enable night mode on devices and keep lighting low in the hours before bed.
Establish a Consistent Sleep Routine
Set a fixed bedtime and wake-up time, and stick to it every day, including weekends. Irregular sleep schedules undo progress and confuse your body clock.
Adjust Meals and Exercise
Eat breakfast soon after waking and avoid late dinners. Exercise in the morning to shift your rhythm earlier, or in the late afternoon/evening if trying to shift it later.
Why Does it Matter?
Your circadian rhythm affects not only sleep, but also digestion, immune function, and hormone production. Disruption can lead to poor concentration, low mood, and increased health risks.
When to Reset Your Body Clock
You may need to reset your rhythm if:
- You're sleeping in at weekends but can't fall asleep on Sunday night.
- You're waking too early and feeling tired in the evening.
- You feel groggy in the mornings and struggle to stay alert.