What is Circadian rhythm and how does it help us sleep?
We’re going to be chatting all things master clock with our Behaviour Coach Rae Willingham.
We are looking at circadian rhythm, first light and why this is the very first place you should start if you’re wanting to change your health and wellness game.
As Women we are governed by a few different biological cycles but the grand Daddy of them all is our Circadian Cycle or 24 hour clock.
We’ll get a little bit science-y for a minute, and then pull ourselves back into real life, and how we can support ourselves to get great Zzzz’s and reap their full health rewards.
What is Circadian rhythm?
Circadian rhythms are the behavioural, biological, physical, and mental changes that occur in humans (and others animals) over a 24-hour cycle.
Light and dark are the biggest factors in our Circadian rhythm, but stress, nutrition, physical exertion, our environment, and temperature play a part too.
The Circadian rhythm can also impact many other facets of our human body; including metabolism, body temperature and immune system function.
The SCN (suprachiasmatic nucleus) is where all of the magic of the Circadian Rhythm happens. The SCN lives in the part of our brain called the Hypothalamus. It is a group of about 2000 neurons which receive light and dark cues from the retina via the retinohypothalamic tract.
The SCN loves a good chat with the pineal gland which impacts melatonin secretion among other chemical processes. Melatonin release starts in the early afternoon, is at it’s peak during the night and dies off in the early morning.
In short, the 24 hour cycle is our bodies way of working with day and night.
However, modern ways of living wreak havoc on our natural ways of being, and can have really unfavourable consequences to our long term health.
When we align our lifestyle with the innate cycle of our bodies we can help to prevent a myriad of different health issues including cardiovascular issues, diabetes, obesity, and many mental health problems.
Even minor disruptions to our wake and sleep cycles can have affects on our health.
This is why you will hear me harp on about the importance of sleep. It truly is the number one place to start.
So what can we do to nurture a good relationship with our 24 hour clock?
Luckily for us, the steps are really simple.
Nurture your 24 hour clock
Step 1 - First light
Melatonin is produced 12-16 hours after exposure to first light. This step is the single most important to regulate sleep and wake times. Before doing anything else get outside.Yes, even if its cold! At the very least, get to a window.
Step 2 - Regular sleep and wake times
Go to bed within a 30 minute window each and every day. Even on weekends!
This step trains our bodies to fall back into a healthy cycle, allowing us to naturally become tired and naturally rouse.
Step 3 - Create an environment which supports great sleep
TV in the bedroom, caffeine or alcohol intake close to bedtime, sources of light, noise and temperatures which are too high can all cause wakeful sleep.
Creating a space which has good sleep associations is so important.
Turning off unnatural light close to bedtime, reducing screen time, essential oils, finishing off there do list are all fabulous ways to help the body and mind unwind.
The body needs a 2-degree drop (approximate) in core body temperature to be able to fall asleep. Slowing down activities such as meditation, journalling, breath work, mindful colouring are all fabulous ways to activate the parasympathetic nervous system (our rest and digest system)
Step 4 - Regular eating times
When we eat (or don’t) our bodies produce hormones that tell our bodies about our hunger or satiety levels which impacts our metabolic rate and our Circadian cycle. Avoid eating 2-3 hours before bed to reduce blood sugar spikes which may cause wakefulness.
Step 5 - Regulate your exercise
Our bodies are naturally more alert during the earlier parts of the day. Even a small amount of exercise can impact Circadian rhythm health. Exercising late at night can be counterproductive as we are hyping our bodies up when they naturally want to slow down.
It doesn’t have to be complicated. These steps are so easy to implement and I recommend starting with one and allowing 4 weeks at least of dedicated practice before adding in another. This allows the habit to stick.
I hope that by reading about the importance of sleep you can begin to understand why it is so so important to have it as your number one priority. Getting quality sleep will change the whole wellness game for you.
Rae x
Rae Willingham - Behaviour Change Coach
Rae is a behaviour change coach with 10 years experience mentoring women to live fuller and more fulfilling lives. She uses her knowledge of the mind, body and brain to create lasting and well rounded change in her clients.
Her area of passion lies in understanding human behaviour & establishing nervous system mobility..
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NOTE: The advice shared via our coaches is general advice and is never a replacement for speaking to a health care professional.
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