Many individuals in our day and age find it difficult to sleep. Although the first humans awoke with the sun and slept with the moon, we don’t operate that way anymore. Now, we allow the phone screen to be the last thing we see before we go to bed.

Unfortunately, this change of pattern has led our circadian rhythm to be disrupted. This rhythm is responsible for our sleep wake cycle as well as other important bodily functions such as appetite, digestion, cortisol, insulin, estrogen, HDEA, progesterone, and melatonin production. Every creature on this earth has a circadian rhythm, allowing their biological processes to follow a 24 hour pattern.

One easy way to understand this cycle is to think about how you feel when you’re jetlagged. Your body still naturally produces melatonin according to your current 24 hour cycle, so you feel tired before its “bedtime” in your current location.

When your circadian rhythm is disrupted it can increase the individual’s risk of diabetes, cardiovascular disease, depression, obesity, and more.

Conditions Which Influence The Circadian Rhythm

Some specific conditions which disrupt the sleep-wake cycle include-

1. Jet Lag– As discussed above, jet lag causes your internal body clock to be disturbed. It can influence appetite, bowel function, mood, and more.
2. Delayed Sleep Phase Disorder– This occurs when you wake up after a normal sleep cycle but then sleep an additional two hours.
3. Advanced Sleep Phase Disorder– This occurs when you wake up earlier and go to sleep earlier than a normal sleep cycle.
4. Non-24-Hour Sleep-Wake Syndrome– This syndrome occurs when the sleep-wake cycle is never the same. It changes each and every day, each time delayed between one and two hours.
5. Shift Work Disorder– This is caused by a disrupted sleep pattern such as working night shifts. It can lead to insomnia, excessive sleepiness, gastrointestinal issues, mood conditions, heart disease, high blood pressure, and more.
6. Irregular sleep-wake rhythm- This is used to describe individuals who do not have a defined sleep cycle at all. It can lead to insomnia and excessive sleepiness.

Ways To Fix Your Circadian Rhythm

There are many people who could benefit from improving their sleep-wake cycle. Here are some ways you can work to reset your own body clock, regardless of whether or not you face a sleep condition.

• Don’t eat within 4-5 hours of when your head hits the pillow
• Try drinking herbal tea before bed
• Take a walk after dinner
• Try to sleep on the same schedule- go to bed at the same time and wake up at the same time each day
• Sleep in a cool room
• Utilize essential oils
• Use deep breathing techniques
• Try a melatonin supplement
• Utilize meditation or calming music
• Gradually change your wake up time earlier if you’re a night owl
• Expose yourself to bright light during the day
• Shut off your technology 90 minutes before you sleep
• See a sleep specialist who is board-certified to evaluate your physical and behavioral condition

You can read more about the circadian rhythm and what conditions may influence your sleep (as well as how you may improve it) here.