How to Reset Your Circadian Rhythm
Trouble sleeping and waking on time? Discover options for resetting your body clock.
Are you having trouble waking up in the morning, staying alert and active through the day, and falling asleep at a reasonable time at night? You may have a problem with your biological clock or circadian rhythm. Circadian rhythm is controlled by a “master clock” in the brain that coordinates various groups of interacting molecules or lesser “clocks” throughout the body. Together, these “clocks” affect not only your sleep patterns, but also your body temperature, hormonal secretions, and many other biological functions in the body.
When your clock is out of sync with the rest of the human race, it can feel very isolating. It can also be detrimental to your health. Fortunately, there are steps you can take to reset your circadian rhythm for better rest and better health:
Change Your Routine: In today’s modern world with its abundance of artificial light, it’s easy to get disconnected from the natural light and dark cycles that our bodies were designed for. If you are having trouble falling asleep at bedtime, the simplest way to reset your circadian rhythm is with a few adjustments to your daily routine:
- Make sure you spend some time outside in the sun each day.
- Do not take naps.
- Do not exercise close to bedtime, as this can release endorphins and leave your body in “active” mode.
- Set a bedtime for yourself and stick to it. If you have been going to bed much later than you should, gradually move your bedtime back one hour each day until you reach an appropriate bedtime.
- Avoid eating or snacking before bed.
- Avoid using electronic screens like your TV, computer, or smartphone before bed.
- Enjoy a relaxing ritual before bed, such as reading, taking a bath, or listening to soothing music.
- Use dim lighting in the evening.
- Keep your bedroom dark, cool, and quiet.
Supplement Melatonin: The hormone melatonin plays an essential role in controlling sleep and wake cycles. Normally, the body produces more melatonin as the day progresses, in response to changing light. If you don’t have enough melatonin in your system at bedtime, you may have trouble falling asleep. We offer a convenient Melatonin Liposomal Spray that you can use before bedtime to help promote healthy sleep.
Balance Your Hormones: Are hot flashes, night sweats, anxiety, or insomnia interfering with your rest? Your efforts to reset your body clock will not be successful until you address the underlying hormone imbalance causing these symptoms. Renew Youth™ can help by providing personalized hormone replacement therapy for men and women.
Improve Adrenal Function: If you feel the most energized after 6 pm, you may be suffering from adrenal fatigue. Impaired adrenal function disrupts the release of hormones that affect blood sugar, metabolism, immune response, and, of course, circadian rhythm. Stress management techniques can reduce the strain on the adrenal glands and help improve function, but you may also need additional treatment. Examples include pregnenolone and DHEA replacement, and/or B12 injections.
Want to Learn More?
If you would like to learn more about the specific hormonal issues that may be affecting your circadian rhythm, please contact Renew Youth™ today.