Our body’s most valuable and intricate internal clock is called circadian rhythm. Circadian Rhythm controls our daily sleep schedule, from waking up in the morning to falling back to sleep at night. It is comparable to a finely played orchestra, where our body follows the defined pattern.
This cycle when disrupted, leads to various issues pertaining to our health. From lethargic days to edgy nights all of these problems are caused due to disrupted circadian rhythm. In this modern world, with most of the work happening on screens and people having erratic schedules, it's easy to lose the rhythm. Thankfully, by making thoughtful lifestyle modifications, we can tune back into our natural tempo and rediscover our harmonious groove.
1.) Embrace the Morning Light:
Dr. P. Zee, a leading expert in sleep medicine, states that, "Morning light exposure is crucial. It not only helps reset your circadian clock but also improves your mood and alertness.”. According to the studies it is proven that exposure to natural light in the morning can increase sleep quality and duration by up to 46%.
2.) Consistency:
"Consistency in your sleep and wake times is one of the most important things you can do for your health" says Dr. Charles Czeisler, Chief of the Division of Sleep Medicine at Harvard. Living life with a body that is tuned to the song of internal clock is a true blessing. Regularity in the same, nurtures and resonates from your entire being. People who maintain regular sleep schedules have a 24% lower risk of developing cardiovascular disease.
3.) Evening Rituals:
As the day transitions from morning to night, its important that we follow it without fail. It is a known fact that the blue light emitting screens disrupt our melatonin production, the hormone responsible for sound sleep. By changing settings of our devices to warmer colours (yellow) can do wonders in this regard.
4.) Black out: An escape you should take
Keeping your bedroom dark, cool and cozy fosters a great sleeping environment.Invest in blackout curtains, a comfortable mattress, eye masks, ear-plugs and perhaps a white noise machine to drown out any discordant sounds. ‘Creating a sleep-friendly environment is essential for good sleep,’ recommends Dr. Rebecca Robbins, a sleep researcher at NYU Langone Health. Over 70% of people who optimize their sleep environment report significant improvements in sleep quality.
5.) Stress
Stress can never do anything good in regards to our sleep schedule. Practicing simple breathing exercises, performing gentle yoga can help in keeping stress at bay. "Managing stress through mindfulness practices can help maintain a stable circadian rhythm" says Dr. Herbert Benson, a pioneer in mind-body medicine. Insomnia symptoms have been found to be decreased by 58 % in such cases.
By tuning into these lifestyle modifications, aligning your daily habits with your natural circadian rhythm won’t be an issue. Embrace the harmony, and let the symphony of your life play on, full of vibrant energy, restful nights and days brimming with vitality. In this way, you’ll find not just better health, but a life that sings in perfect tune with the world around you.
At Fitness Fundas, we extend our hand to help people in the best possible way. Hence, with the same commitment, we are here with our upcoming wellness retreat which can help people to modify their lifestyle. The retreat situated on the outskirts of Hyderabadoffers for 14 days program. Wholistic program designed to cleanse, balance and revitalize your mind, body and spirit. This program is not just a vacation; it's a transformative experience and a journey rooted in the ancient wisdom of Naturopathy.
If you are interested in living happier, healthier for longer, kindly let us know by a simple response. Our contact information is mentioned below.
Call Us: +91 6305736370
Email: info@fitnessfundas.in
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