What is your Circadian Rhythm?

Your body’s circadian timing system is not just some airy-fairy thing. This is real, your circadian rhythm is basically a 24-hour internal clock that is running in the background of your brain and cycles between sleepiness and alertness at regular intervals. It's also known as your sleep/wake cycle.

A part of your hypothalamus (a portion of your brain) controls your circadian rhythm. That said, outside factors like lightness and darkness can also impact it. When it’s dark at night, your eyes send a signal to the hypothalamus that it’s time to feel tired. Your brain, in turn, sends a signal to your body to release melatonin, which makes your body tired.

What is Melatonin

Melatonin is a hormone secreted by the pineal gland in your brain. Melatonin is responsible for maintaining your body’s circadian rhythm and it is also a powerful antioxidant. When it’s dark, your body produces more melatonin, but when it’s light, the production of melatonin goes down. The precursor to melatonin is serotonin, a neurotransmitter that’s derived from the amino acid tryptophan.

Healthy sleep habits can make a big difference in your quality of life. To get the sleep you need, you must look at the big picture.

1. Know the value of your sleep

Sleep is the secret sauce. There isn’t one facet of your mental, emotional or physical performance that’s not affected by the quality of your sleep. Sleep is when you brain detoxifies, and your body heals. Studies have shown that just one night of sleep deprivation can make you as insulin resistant as a person with type 2 diabetes. This means that you start aging faster, storing more body fat and continuous sleep problems are a catalyst for many modern-day diseases. So, as you can see, sleep really matters, so turn off Netflix, get some more shut eye and watch the magic happen.

2. Get more sunlight during the day

A great night’s sleep begins the moment you wake up in the morning. Starting your day with natural light exposure helps reset your biological clock. It also balances your body’s melatonin and cortisol levels, and serves as a natural source of vitamin D. In fact, research shows that vitamin D deficiency may be linked to sleep disorders (and it’s estimated that 84% of New Zealanders are deficient in vitamin D). Try going for an early morning walk or leaving the office during your lunch hour to get your dose of sunshine.

3. Have a caffeine curfew

Did you know caffeine’s effects can last up to 12 hours and seriously disrupt sleep? If you can’t sleep at night, your mid-afternoon cup of coffee and even a caffeine overdose might be to blame. In fact, a review of two randomized control trials showed that eliminating caffeine for a whole day was able to improve sleep quality and lengthen sleep duration. Drink your caffeine before 12pm.

4. Fix your gut to fix your sleep

The food you eat can dramatically impact the quality of sleep that you get. The types of foods that you eat, along with the nutrients they contain (or lack thereof), automatically incite processes that determine what your body, health, and sleep will look like. Your gut is known as your second brain and your brain and gut have a bi-directional relationship. This means that what happens in your gut affects the health of your brain and vice versa. Having a healthy gut microbiome is critical to getting a good night’s sleep. This means eating a wholefoods diet, reducing sugary and processed foods, reducing foods that are sprayed with pesticides and being mindful of your toxic/chemical load. If you have gut problems, work with a natural practitioner to resolve these and watch your sleep improve.

5. Eat the right foods to make your sleep hormones

Your body is designed to recognise and extract nutrients that are present in whole foods. This means food that come from nature. Think fruits and vegetables, nuts and seeds, healthy oils, fish, grass fed meat, eggs, organic chicken and whole grains. New Zealand soils are low in the minerals zinc, iodine, magnesium and selenium. These minerals are required to help us make the right hormones to support our sleep. Take a good quality supplement. Eat good quality protein with eat meal. The protein tryptophan is your body’s precursor to making serotonin and then our sleep hormone melatonin. Good protein sources include; chicken, chickpeas, eggs, kumara, chia seeds, hemp seeds, bananas, pumpkin seeds, almonds and leafy greens.

6. Create a sleep sanctuary

You want your bedroom to be a comfortable and inviting place for you to be in. Create a sleep friendly atmosphere that is dark, cool, quiet and cosy. Dim the lights at least 30 minutes before bedtime. Turn off extra noises, lights and distractions. A sleep mask is a great and inexpensive way to block out light and create a dark environment. Foam earplugs are comfortable and can block out noise. Turn the temperature down in your room to between 16 and 20 degrees, or open a window or use a fan. Your body will sleep much better in a cooler environment.

7. Exercise wisely

Work out in the morning. That rush of endorphins you feel after a solid workout is awesome — until it’s the reason you can’t sleep at night. Try shifting your workout schedule to the mornings. You’ll feel great having completed your exercise session bright and early, and it’ll be easier to unwind at night. Plus, research shows that exercise is known to effectively decrease sleep complaints and treat symptoms of insomnia.

8. Keep electronics out of your bedroom and limit your screen time

Watching television in bed and answering late-night work emails can trick your brain into thinking that your bed is just another spot to get things done and not the place to settle down after a long day. Watch your evening programs in the living room and keep that space sacred by eliminating electronics. Blue light emitted by screens (TV, computer, phone, etc.) suppresses melatonin levels, making it more difficult to fall asleep.

9. Up your magnesium foods or supplements

A magnesium deficiency can lead to sleepless nights. While there are plenty of magnesium-rich foods you can eat naturally, adding a supplement can help jump-start your levels and help you sleep better. In fact, one study in the Journal of Research in Medical Sciences found that magnesium supplements improved insomnia and sleep efficiency. Green leafy vegetables, pumpkin and sesame seeds, and superfoods like spirulina and brazil nuts are good sources of magnesium. If Supplementing with magnesium use between 300-500mg daily.

10. Go easy on the alcohol

Did you know that you actually get smarter while you sleep? One of the aspects of sleep is a function called memory processing. This is where short-term memories and experiences get converted into long-term memories. This occurs in the REM phase of your sleep cycle and studies show that alcohol disrupts your REM sleep. Your liver also has to process the toxic load of alcohol. This burden can also disrupt your sleep. This means that your memory and your health can suffer from alcohol consumption. Be mindful of how much and how often you are drinking alcohol. Drink more water when you consume alcohol.

11. Use natural sleep supplements

If you find yourself facing a chronic lack of sleep, consider natural sleep supplements like chamomile, valerian root, passion flower, kava kava or 5-HTP. Research shows that these natural sleep supplements may help to improve sleep quality without producing side effects. Often, these are available in a tea or in supplement tablets. These can get you over the hump when you’ve had several sleepless nights and help your body get some much-needed rest. Work with a practitioner to ensure that you use quality supplements and that you get the best and safest results.

12. Listen to your emotional needs

Sometimes your body will get four hours sleep (survival sleep) and then wake up with unprocessed and unmet emotional needs that it wants you to take care of. You can either journal some of these feelings or create a plan to deal with them in the morning. You can also be with your unmet needs and find ways to emotionally soothe these with your own kind words and self-love. You can practice deep breathing or mediation techniques to help relax your body if you are feeling anxious. Don’t be afraid to work with a therapist to help you understand and process your emotional needs. Even chatting and sharing your feelings with a trusted friend or family member can do wonders for your sleep.

12 essential tips to better sleep and better health.