Your circadian rhythm is the 24-hour internal clock that helps regulate your body’s processes. It’s part of the reason your bowels move at the same time each day, you feel hunger at certain times of day, have swings in energy throughout the day, and – maybe most importantly - it regulates your sleep and wake cycles.
This internal clock is set by your exposure to the light and dark, as well as things like when you eat, your physical activity, and your sleep habits. We all have a central clock in our brain – the “master clock”, but our individual organs also have their own rhythms and “clocks”, which control how and when they are most active.
Body processes such as lipid (fat) and glucose (sugar) metabolism, as well as your internal detoxification systems are all governed by your circadian rhythm.
Why does your circadian rhythm matter?
Circadian rhythms have an important purpose - they affect all your body’s organs and systems. They prepare your body for expected changes in the environment, like when it’s time to eat, exercise, and sleep. Circadian rhythms are the reason you feel hungry at certain times of day, have energy ebbs and flows, and start to feel sleepy as the sun goes down.
A healthy circadian rhythm is important for many reasons, but a major one is that repair and restoration in most parts of the body happens at night. So, if our circadian rhythm is out of whack, it not only affects how well we sleep, but also our overall health in many ways.
For example, your previously clockwork morning bowel motions may become irregular. You may feel more tired at certain times of day, and you may start to feel wired in the evening instead of relaxed. Long-term, we know from research into shift workers that an erratic sleep-wake cycle can wreak havoc on a person’s circadian rhythm and their overall health.
Aside from shift work, there are many factors that affect our circadian rhythm. The great news is that many of these things are within our control. You may see positive changes in as little as a few days but give yourself a few weeks to really get the full benefits.
5 ways to support your circadian rhythm for restful zzz’s
To keep things simple, here’s a little memory tool to help you get sweet, sound SLEEP.
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S – Stress support
We have all experienced racing thoughts before bed or in the middle of the night. And while stress is a normal part of life, there are some things we can do to help manage it.
Move your body daily
Regular activity helps to move those “fight or flight” chemicals through the body and complete the stress response. Exercise can also produce endorphins, your body’s own natural feel-good chemicals. Plus, any kind of movement where you end up focusing on your breath instead of on your brain is like meditation in motion.
Move your body outside for added benefits of being in nature, but don’t let perfect get in the way of good enough. Doing a small amount of something that is enjoyable and sustainable for you is much more important than getting exactly the “right” amount or kind of exercise. I love beach or bush walks or quick online HIIT classes when I’m short on time (which is most of the time!).
Limit your alcohol & caffeine intake
We often rely on caffeine to get us going in the morning and alcohol to help us wind down at night. But caffeine too late in the day can contribute to night time wakefulness (even 8-10 hrs later for some of us sensitive folks). And alcohol can actually contribute to a less-restful sleep, and for some can lead to night waking or night sweats.
Try and keep your coffee to 1-2 daily, and aim to have most nights of the week alcohol-free. I sometimes make myself a soda water with a lemon or lime wedge in a fancy glass to make myself feel like I’m still having a nice drink. And during the day, I make sure to have a couple of caffeine-free herbal teas to support my health and keep my fluid intake up and my caffeine levels to a dull roar.
Plant formulas can go a long way to helping support your daytime stress
I love the artemis De-Stress Spray with a blend of short and long-acting stress-supporting plants such as Noble Kava and Ashwagandha. It is small enough to fit in my pocket or handbag and so I can use it when and where I need it.
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L – Light exposure
Light exposure is the most potent cue for our circadian rhythm, and the strongest signal you can use to help reset your sleep-wake cycle. You may need more sunlight during the day and less light in the evening from screens and artificial light. Artificial light can lower your body’s sleepy hormone (melatonin), making it harder to fall asleep.
To put this into practice, try reducing your artificial light in the evening at around 8pm. Use lower-light lamps or make it super cozy with candles. Set yourself a goal to read rather than scroll or watch a show even a couple nights a week to lower your screen time. As with exercise, it doesn’t need to be all-or-nothing. Start small and make it fun.
Conversely, getting sunlight on your eyes first thing in the morning can help to stimulate your body to feel more alert all day. I know mornings are hectic for many of us, but if you can sneak out for a 5-minute walk with the dog or have your first cuppa outside then that will set the stage for your circadian rhythm for the day, and help you to sleep better at night.
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E – Environment
Your circadian rhythm is just that – a rhythm – and it loves routine. To support or reestablish a healthy sleep pattern, aim to have the same bedtime and wake time every day, regardless of whether it is a weekday or the weekend.
Over time, your body will adapt to these rhythms, and you will be rewarded with better sleep. This isn’t to say you can never have a late night, but your body definitely benefits from everyday rhythms.
You can support this further by including a sleep-supporting meditation or yoga nidra. There are many apps which have free audio files such as Insight Timer, Calm, and Headspace (these all have paid memberships as well but there is free content available).
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P – Plant formulas
Certain plants have been used for hundreds of years to support calm and restful sleep. Passionflower, Valerian, Lavender, and Hops have been used traditionally to support falling into a calm sleep. They also provide support to soothe and calm the nervous system.
Ashwagandha works as a stress supporting plant that supports your body's stress defence system and is useful during times of ongoing physical and/or emotional stress. Ashwagandha has also been traditionally used to support healthy sleep, and we can see this in the Latin name for the plant - Withania somnifera - where somnifera means “sleep-inducing”.
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Waking in the night and having a hard time falling back asleep? Plants can support you here, too. Kava is one of the most well-researched and fast-acting plant ingredients to support feelings of worry, overwhelm, and a good night’s sleep. Skullcap and Californian Poppy have been traditionally used to support sleep by supporting restlessness and stress.
And Linden Flowers, also called Lime flowers or blossoms, have been traditionally used to support calm and relaxation. They have also been used to support healthy blood pressure and immune health, helpful in times of stress. Having a blend of these sleep-supporting plants in a convenient spray format makes middle-of-the-night sleep stress a thing of the past.
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How I support my own circadian rhythm
- Take a 10-minute walk before I start work. I often do this after I have arrived but before I go inside and get overwhelmed by my emails.
- Read before I scroll 3-5x weekly. I make my goal to simply read for 15 minutes 3x weekly, which I do with softer lighting (i.e: lamps rather than the overhead light). I also often light a candle just to up the cozy vibes. I usually end up reading for longer, but I keep the goal small, so it feels very achievable.
- I am obsessed with my blackout curtains, 100% cotton sheets and wool blanket, to keep my bedroom dark, cozy, and comfy.
- I’m a herbalist, so obvs I use *a lot* of herbs to support my health. I always have plant formulas on hand to support healthy stress and sleep, and I keep them on my bedside table during the night for quick and easy access.
Supporting your circadian rhythm for healthy sleep doesn’t need to be complicated. Start small and add in new habits over time and remember the simple ways to get a good night’s SLEEP – Stress support, Light, Environment, Establish rhythms, and Plant Formulas. Artemis is here with beautiful plant formulas designed to support your sweet dreams.
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Always read the label and use as directed. If symptoms persist see your healthcare professional. artemis, Auckland. TAPS Approval No: PP2928