We all crave a good night’s sleep where we wake rested and refreshed for the day ahead and have enough energy to not only sustain, but enjoy our day’s activities. A restful night’s sleep is also powerful for emotional and mental energy, clarity and balance, which we all need more of, especially in this year’s pandemic challenges.
You can take some simple but profound steps to begin training your body’s Circadian Rhythms for better sleep and higher energy. This self-care will pay many dividends in helping you stay vital and strong and help step into a healthier and happier version of you!
Almost everyone is suffering from mild or chronic Circadian Rhythm disruption all the time in today’s world. When our Circadian Rhythms are disturbed we typically experience a state of chronic ‘jet lag’. The biggest cause of most sleep and energy struggles and this ‘jet lag’ state is a disturbed Circadian Rhythm.
If you are experiencing poor sleep quality, depression or anxiety, low mental and physical capacity, are overweight, and or exhausted and lethargic, chances are you are experiencing disturbances in your body’s biological rhythms or Circadian Rhythms. These disturbances, once chronic, can predispose us to all kinds of health conditions and disease states.
When our Circadian Rhythms are healthy, we can experience deep, restorative sleep, good mood, optimal mental and physical performance, good body weight, high daytime energy, and resilience and vitality in our lives.
To achieve healthy Circadian Rhythms we must train our body to come back into alignment with nature’s rhythms. This can be done even though we live in a 24/7 society.
We can make small lifestyle adjustments that, over time, can erase negative lifestyle influences and help ensure we are positively influencing our natural Circadian Rhythms.
Let’s take a look at a critical step you can take to help stimulate and strengthen your Circadian Rhythms for a Better Night’s Sleep and Higher Energy throughout your day!
AM Bright Natural Light Exposure at the Same Time Every Day!
Getting Morning Sunlight can help you sleep better and have higher energy. Get enough sunlight, or light from a light therapy box, in your eyes in the first 30 minutes of rising to stimulate the nerves and Circadian clock in your brain. This is critical and will create a strong signal in the am to your Circadian Clock and all the hormones it regulates, to include energy and metabolic hormones.
You will begin training your physiology to be awake, active and energetic at that time. Try to keep this time as consistent as possible from day to day for optimum Circadian Rhythm training. If 7:30am, then try to maintain consistency with that time on a daily basis. Your Circadian Biology will begin to respond to this light by correcting the timing of protein production that regulates many complex areas of your energy and metabolic systems, to include your mood!
When sunlight hits your skin, not only does it trigger vitamin D production, but it also inhibits the release of a hormone called melatonin, which puts us to sleep. At the same time, it boosts serotonin levels which improves our mood and energy. When the night falls, melatonin production begins and serotonin dissipates, causing you to feel more relaxed and eventually causing you to fall asleep. In other words, sunlight sets our internal clock and helps our bodies and minds function as they should, in rhythm with nature.
The intensity and consistent timing of the am light in your eyes, within 30 minutes of rising, is critical for entraining your Circadian Rhythms. You need 10,000 lux for optimum Circadian Clock stimulation. A blue sky with the sun shining is 15,000 lux. There is enough light on an overcast day outside to stimulate your Circadian Clock. Being close to a window is approx 400 lux.
If you are not able to get outside for at least 15-20 minutes, or if you typically get up well before the sun rises, then a sunlight device, commonly used for SAD (Seasonal Affective Disorder) can be used very effectively at 10,000 lux at 10 inches for at least 15-20 minutes. One of these sunlight devices can be conveniently used while having coffee or breakfast, getting ready or putting on makeup in the bathroom, or even while reading in the morning.
Morning light exposure after rising is ideally 30-45 minutes but if you can’t get outside or in front of a light box for this much time every day you can add doses of sunlight at other times of day to supplement your light exposure. Wearing sunscreen is fine but you do not want to wear sunglasses since it’s critical that your eyes get direct morning light exposure for strong stimulation of your Circadian Clock.
Light’s impact on physiology is scientifically well established. Light Therapy, also called Phototherapy, has been studied in relation to numerous medical conditions, including:
*Circadian Rhythm Disorder
*Dementia and Alzheimer’s disease
*Post Traumatic Stress Disorder (PTSD)
*Seasonal Affective Disorder (SAD)
The age old saying that “An ounce of prevention is worth a pound of cure” means that investing in your self care has the power to help you stay vital and healthy now and prevent many health challenges that can occur with chronic Circadian Rhythm disruptions.
Alongside your healthy dose of natural morning light the RedHealth c.Balance device offers powerful 24/7 Circadian Rhythm support!
Try this morning light self-care ritual and get you and your family c.Balance devices and experience beautiful shifts in your sleep, energy and overall health and well-being.
SLEEP BETTER and HAVE MORE ENERGY TODAY!
In health and happiness,
Director RedHealth USA