Understanding Your Circadian Rhythm
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Your circadian rhythm is your body's internal 24-hour clock that regulates when you feel awake and when you feel sleepy.
How It Works
Located in the hypothalamus, your circadian clock responds to light signals from your environment. When it's dark, your brain produces melatonin, making you sleepy. When it's light, melatonin production decreases.
Signs Your Rhythm is Off
- Difficulty falling asleep at your desired bedtime
- Waking up frequently during the night
- Feeling excessively sleepy during the day
- Jet lag that lasts more than a few days
How to Reset Your Clock
1. Light Exposure
Get bright light exposure in the morning and avoid blue light in the evening.
2. Consistent Schedule
Maintain regular sleep and wake times, even on weekends.
3. Meal Timing
Eat meals at regular times. Avoid heavy meals close to bedtime.
4. Limit Naps
If you must nap, keep it short (20-30 minutes) and early in the afternoon.
The Bottom Line
Working with your circadian rhythm, rather than against it, is key to optimal sleep health.