Your body clock can be hampered by many things, from eating too late, to consuming too much caffeine or neglecting regular exercise. In the infographic below, we look at the best and easiest ways that you can reset your body clock to guarantee you get a good night’s sleep.
How to Reset Your Body Clock – Transcript
Your body clock, or ‘circadian rhythm’, tells you when to wake up and go to bed. Sometimes it can be difficult to find a rhythm that your body can stick to given all the attention-grabbing technologies of our times. Below are some helpful tips to help you reset your body clock and enjoy your shuteye.
Avoid Blue Light at Night
The light that comes from electronic devices and energy-efficient lightbulbs is called blue light – this has a powerful effect on your body clock.
At night, blue light tricks your body into thinking it’s daytime by suppressing melatonin production. Turn off your TV, phone, and tablet, and dim the lights at least an hour before bed.
Manage Your Naps
If you need a daytime nap to stay alert, manage it well! Keep it to 15 minutes, you will be refreshed you but won’t take away from sleep later. To avoid a very long nap, have a coffee beforehand: caffeine will kick in after 15 minutes and wake you up.
Don’t Lie in Bed Awake
If you are still awake 20 minutes after bedtime, get up and do something relaxing instead of counting sheep. Staying in bed will train your brain to stay awake, so make sure you’re tired before settling down.
Set an Alarm
Since your body clock works in a series of circadian rhythms, you need an ‘anchor time’ to start the day. Set an alarm and stick to that time, avoid hitting snooze! After 2 or 3 weeks, your body should find it natural to wake at your desired time.
Build the right environment
Filter out noise – Lock the door, close the curtains, switch the TV off, put your phone on silent and grab a good book to wind down.
Keep a cool room – Ideal room temperature for bedtime is 67-68 degrees Fahrenheit.
Avoid coffee – Caffeine remains in your system for around 8 hours!
Exercise daily – A sleep health study in the Mental Health and Physical Activity journal found that 150 minutes of moderate to vigorous activity a week provided a 65 percent improvement in sleep quality.
Set Yourself a Routine
The Sleep Matters Club bedtime routine:
- Switch off electronics.
- Practice ‘mindful meditation’ to relax your body.
- Write down thoughts, worries or a to-do list in a journal
- Enjoy a relaxing drink (Sleep fact: Cherry juice helps produce melatonin, which helps you sleep!)
- Read 10-15 minutes of fiction to fuel your dreams.
These steps will help reset your body clock to the right time, resulting in your having more energy, becoming more productive and leading a healthy lifestyle.
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