IMPROVING CIRCADIAN RHYTHM WITH A BEDTIME ROUTINE

Andrew Hogue

What is the Circadian Rhythm?

The circadian rhythm is our body's internal clock that regulates sleep-wake cycles, hormone release, and other physiological processes. It roughly follows a 24-hour cycle, aligning with the day-night pattern. When our circadian rhythm is in sync, we experience better sleep, enhanced mood, and improved cognitive function. Conversely, a misaligned circadian rhythm can lead to sleep disorders, fatigue, and mood disturbances.

Signs of a Disrupted Circadian Rhythm

Difficulty falling asleep or staying asleep

Feeling groggy or tired during the day

Mood swings or irritability

Reduced cognitive performance

Increased susceptibility to stress and burnout

Causes of Circadian Rhythm Disruption

Several factors can disrupt our circadian rhythm, including:

Irregular sleep schedules

Exposure to artificial light, especially blue light from screens

Shift work or frequent travel across time zones

Poor sleep hygiene

Stress and anxiety

Building an Effective Bedtime Routine

Creating a bedtime routine that supports your circadian rhythm is essential for achieving restorative sleep. In general, you should be taking actions that help your nervous system shift into the Stillness state on the NEUROFIT Ring below:

Here are some guidelines worth considering:

Set a Consistent Sleep Schedule

Going to bed and waking up at the same time every day helps regulate your internal clock. Harvard Health recommends that you aim for 7-9 hours of sleep each night, and try to maintain the same schedule even on weekends.

Limit Exposure to Blue Light

Blue light from screens can interfere with melatonin production, the hormone that regulates sleep. Avoid using electronic devices at least an hour before bedtime. Consider using blue light filters or apps that reduce blue light emission if you must use screens.

Create a Relaxing Pre-Sleep Routine

Engage in calming activities before bed to signal your body that it's time to wind down. This could include:

Reading a book

Taking a warm bath

Practicing gentle yoga or stretching

Playing some green noise to help you wind down

Listening to soothing sleep music or a guided meditation

Optimize Your Sleep Environment

Ensure your bedroom is supportive of sleep by:

Keeping the room cool, dark, and quiet

Using blackout curtains or an eye mask

Investing in a comfortable mattress and pillows

Removing electronic devices from the bedroom

Avoid Stimulants and Heavy Meals

Caffeine, nicotine, and heavy meals too close to bed can interfere with sleep. Avoid consuming these substances or large meals at least a few hours before bedtime. Instead, opt for a light snack if you're hungry.

Manage Stress and Anxiety

Stress and anxiety can keep your mind active and prevent you from falling asleep - so it's valuable to know how to keep them in check.

Practices such as mindfulness meditation, deep breathing exercises, and journaling can help calm your mind before bed. On the NEUROFIT App, you can also journal with our CLEAR AI Coach:

Somatic exercises like Eye-Press Breathing are also a great way to get the nervous system to shift into Stillness, which makes going to sleep significantly easier:

Practical Examples of Bedtime Routines

Example 1: The Evening Unwind

1. 8:00 PM: Finish dinner and avoid heavy meals.

2. 8:30 PM: Dim the lights and engage in a calming activity, such as reading.

3. 9:00 PM: Take a warm bath to relax your muscles.

4. 9:30 PM: Practice gentle yoga or stretching.

5. 10:00 PM: Listen to soothing music or green noise.

6. 10:30 PM: Head to bed and aim to fall asleep by 11:00 PM.

Example 2: The Tech-Free Wind Down

1. 8:00 PM: Finish dinner and avoid heavy meals.

2. 8:30 PM: Turn off all electronic devices and dim the lights.

3. 9:00 PM: Spend quality time with family or engage in a relaxing hobby.

4. 9:30 PM: Write in a journal or practice gratitude.

5. 10:00 PM: Read a physical book or listen to an audiobook.

6. 10:30 PM: Head to bed and aim to fall asleep by 11:00 PM.

Frequently Asked Questions

How long does it take to establish a consistent bedtime routine?

It typically takes about 2 weeks of consistent practice to establish a new bedtime routine. Consistency is key to aligning your circadian rhythm and improving sleep quality.

Can I use my phone or tablet before bed if I use a blue light filter?

While blue light filters can reduce the impact of blue light on melatonin production, it's still best to avoid screens altogether before bed. Engaging in screen-free activities can help signal your body that it's time to wind down.

What should I do if I wake up in the middle of the night and can't fall back asleep?

If you wake up in the middle of the night and can't fall back asleep, try to stay calm and avoid looking at the clock. Engage in a calming activity, such as reading or deep breathing exercises, until you feel sleepy again.

How can NEUROFIT help improve my bedtime routine and circadian rhythm?

At NEUROFIT, we believe in the power of a regulated nervous system to enhance overall well-being. Our app offers personalized insights and exercises to help you manage stress, improve sleep quality, and maintain a balanced circadian rhythm. By incorporating these practices into your bedtime routine, you can experience significant visible improvements in your sleep and overall health.

In closing, establishing a consistent bedtime routine is a powerful way to align your circadian rhythm and improve sleep quality. As someone who has navigated the challenges of nervous system dysregulation, I can confidently say that these practices have made a profound difference in my life. By prioritizing your sleep and creating a relaxing bedtime routine, you can enjoy better sleep, enhanced mood, and improved overall well-being.

For more personalized guidance and exercises, consider downloading the NEUROFIT app and begin your journey to a balanced nervous system today.

Balance your nervous system, reduce stress, and feel your best with NEUROFIT.