Sleep is an essential part of our lives. It helps our body and minds to recharge, and lack of sleep can lead to numerous health problems. One of the most important factors that can affect our sleep is our circadian rhythms, which is our body’s internal clock that regulates our sleep-wake cycle. Here are some tips on how to improve sleep by strengthening circadian rhythms.

 

1. Maintain a consistent sleep schedule

Our circadian rhythm is closely tied to the regularity of our sleep schedule. By going to bed and waking up at the same time every day, we can help to regulate our body’s internal clock. It’s important to stick to a consistent schedule, even on weekends or holidays, to maintain the regularity of our sleep cycle. Click here to see why maintaining a consistent sleep schedule is crucial for our circadian health.

 

2. Get natural light exposure

Natural light exposure is an essential component of regulating our circadian rhythm. Our body’s internal clock is influenced by the light and dark cycles in our environment. Getting outside during the day and exposing yourself to natural light can help regulate our body’s internal clock. If you can’t get outside, try opening your blinds or using a light source to simulate natural light.

 

3. Limit exposure to artificial light at night

Artificial light, particularly from electronic devices such as smartphones and laptops, can interfere with our circadian rhythm by suppressing the production of melatonin, a hormone that helps regulate our sleep-wake cycle. To help improve your sleep, limit exposure to electronic devices before bedtime or use blue light-blocking glasses to reduce the negative impact of artificial light. 

 

Additionally, darkness helps our bodies commit to sleeping more deeply than they could with some form of ambient light on all night. Luckily, total darkness can be easily achieved with thick blackout curtains, wearing an eye mask, or even putting a piece of cloth over your eyes. Most sleep improvement practices are long-term battles with various levels of efficacy, but creating total darkness in your bedroom is probably the simplest investment with the fastest return. See what else you can do to improve your sleep environment.

 

4. Establish a bedtime routine

Establishing a consistent bedtime routine can help signal to our body that it’s time to wind down and prepare for sleep. This can include activities such as reading a book, taking a warm bath, or practicing relaxation techniques such as meditation or yoga. By establishing a regular routine, we can help to train our body to associate these activities with sleep.
Some simple things we can do:

• Avoid working too close to bedtime
• Avoid intense exercise too close to bedtime
• Avoid any activities that stir emotions, like watching horror movies or engaging a fight, or sometimes even texting or calling a friend
• Avoid caffeine later in the day

Take actions to calm your brain: meditation, reading, time with family, and so on. Try avoid relaxing by staring at backlit phones, tablets or televisions, as the bright, blue-frequency light can confuse your circadian rhythm and keep you awake later into the night.

 

5. Consider sleep aids

If you’re still having trouble regulating your sleep-wake cycle, consider using sleep aids such as as our Lumos Sleep Mask! It uses patented technology based on decades of research from Stanford University on circadian clock regulation. Whether you are traveling across time zones or working night shifts, the light programs are designed to help you regulate your body’s internal clock, making it easier to fall asleep and stay asleep.

Improving your circadian rhythm is an effective way to improve your sleep quality. By following these tips, you can help to regulate your body’s internal clock and enjoy the many benefits of a good night’s sleep. Remember that good sleep hygiene is essential for maintaining overall health and well-being.