What if we could enjoy greater health and productivity with less effort?

Our biology does not function at the constant pace of the 24-7 digital world in which we live.  Our daily biological functioning is tied to nature, specifically the sun.  The Circadian rhythms, or body clock, includes the biological changes that happen during a 24-hour cycle.  These changes include the sleep-wake cycle, digestion, body temperature and hormone release.  Our body clock is sensitive to changes in light.  For example, melatonin, a hormone that regulates the sleep-wake cycle, is suppressed by bright light.

How did we get out of sync?  The invention of artificial light and high speed travel has allowed us to live outside of natural rhythms.  It’s possible to work and eat at night or sleep during the day.  Along with the advantages that technology brings, many of us are experiencing disrupted sleep and other issues associated with a dysregulated circadian rhythm.  The diurnal, or daily rhythm, is one of the natural rhythms that impact our biology.  There are also the monthly or lunar, seasonal, annual and lifecycle stage rhythms.

One way to re-establish a healthy daily rhythm is to change your schedule from erratic and jam-packed to a more predictable routine with downtime.  A great place to start is to go to bed and wake up at the same time everyday. In general, work, eat and do physical activity in the daytime and relax and sleep after sunset.  Here are some other tips to consider:

• Eat an earlier, lighter dinner.  Stop eating 3 hours before bedtime
• Start dimming lights and reducing bright (blue) light exposure after sunset
• Engage in cognitively non-demanding activities after sunset.  This time of day is naturally conducive to “play” and “connection”.  Allow yourself to wind down and feel sleepy instead of staying busy
• Avoid alcohol which disturbs sleep
• Limit caffeine consumption if it’s difficult to fall asleep
• Move toward a 10 PM bedtime and sleep in complete darkness and at a cooler temperature
• Wake without an alarm just before sunrise
• Get bright light, preferably sunlight, in the eyes within one hour of waking and stay in bright lights during the daytime
• Start a morning meditative practice or exercise routine
• Eat a light breakfast two hours after waking and a make your midday meal your largest of the day

This is where self-compassion and an appreciation of how human behavior works is imperative!  Living in sync with daily circadian rhythm is challenging for shift workers, parents, students, night owls and city dwellers.  We may not be able to change our work schedule, but we can mitigate its effects through shifting other areas of our lifestyle.  It’s also possible that there are some changes that we simply are not willing to make such as mealtimes.  Lasting behavior change requires sufficient motivation and a meaningful reward for habits to “stick”.  The most realistic option is to start with tiny changes that you want to make and use methods such as Tiny Habits for behavior change.  However we choose to proceed, having an incremental, experimental and patient approach is key.  Over time, notice how the “when” and not just the “what” in your lifestyle can create more ease and well-being!

Colleen is a wellness coach and consultant teaching professionals how to live and work in sustainable ways that prevent burnout and increase joy.  Find out more at colleenbertrand.com