3 Tips for Harnessing the Power of Your Circadian Rhythm for Health, Wellbeing & Productivity
Our behavioural cycles such as sleeping and eating tend to be determined by manmade factors, like school, work, or what’s on TV, rather than environmental cues, like the position of the sun in the sky. But did you know that you have an internal “clock” that aligns with the patterns of the sun and is constantly overseeing the release of hormones that govern your body’s vital functions and signal when it’s time to eat, sleep or wake?
Discovered around 1970, the mechanism of your internal “clock” is called the Circadian Rhythm. It keeps your body functioning on a 24-hour schedule when photoreceptors in the retina of your eyes communicate the brightness of your surroundings to your brain. Your brain then dictates an ongoing cycle of physiological changes in your cells; for example, your blood pressure is usually highest around 6:30 p.m. and your body temperature is lowest around 4 a.m.
Scientists have found that when we’re exposed to too much light (gazing at your screen all the time) or to light at the wrong time (overnight), your “clock” goes haywire and your physiological processes get disrupted, like having perpetual jet lag. This disruption is known as circadian rhythm disorder and studies going back as far as 1985 have shown it presents worrying health risks such as heart disease, premature aging, obesity, diabetes and hypertension.
Understanding how the Circadian Rhythm operates can help you structure your day for optimal health, wellbeing, and productivity:
Sweet Dreams
We experience the deepest and most restorative sleep between midnight and 3 a.m. so power down your screens by 9 p.m. get to bed at least a couple of hours before to ensure you get the most out of that time.
2. Rise and Shine
Secretion of the sleep hormone melatonin doesn’t stop until about 7:30 a.m., which is why we can feel a bit sluggish first thing, so it’s helpful to try to ignite your inner fire between 6 a.m. and 10 a.m. with regular morning exercise such as brisk walking or yoga. Scientists also recommend getting some sunlight at this time to signal to your body it’s time to wake up.
3. Productivity Boost
From 10 a.m. to 2 p.m. you experience your highest mental alertness and coordination, so this is the best time to stop scrolling and get the bulk of your work done and focus on productivity and complex tasks.
