Today’s blog will explore how your circadian rhythm & sleep patterns intertwine to set the stage for other important aspects of your mental and physical health. Unbeknownst to many, sleep has everything to do with the various physiological functions your circadian rhythm controls. So if you or someone you know struggles with irregular sleep patterns or poor sleep quality, this post is for you! Without further ado, let’s get into it.
What is the circadian rhythm?
As the National Institute of General Medical Sciences describes it, your circadian rhythm is the physical, mental, and behavioral changes an organism experiences over a 24-hour cycle. In other words, it’s your body’s internal clock. As such, your circadian rhythm is responsible for regulating physiological functions throughout the day and night like hormone production, digestion, and most notably, your sleep-wake cycle. Your circadian rhythm is controlled by your hypothalamus, which is the part of your brain that responds to external cues like light and temperature to sync your body’s functions according to time of day.
What is the correlation between the circadian rhythm & sleep?
When it comes to the relationship between your circadian rhythm & sleep patterns, there are three main points to note:
- Sleep stages: The quality of your sleep consists of two stages- REM sleep and non-REM sleep. During these stages, your body undergoes restorative processes to heal muscle damage, consolidate your memories, and regulate your hormones. When your sleep patterns are irregular, your REM and non-REM sleep stages become misaligned, resulting in poor sleep quality and consequential health effects.
- Melatonin: Melatonin is a hormone your pineal gland uses to signal to your body when it’s time to go to sleep. As light exposure decreases throughout the day, your hypothalamus produces higher levels of melatonin which relaxes your body and prepares it for sleep. Hence, this is why melatonin supplements have become so popular for people who experience trouble falling or staying asleep. Similarly, external disruptions such as staying up late or staring at screens late at night interfere with melatonin production, therefore disrupting your circadian clock.
- Lifestyle: Many aspects of modern lifestyle conflict with your circadian rhythm’s needs. Working late hours and traveling across time zones are two of the biggest culprits to circadian misalignment. If these elements are a regular part of your lifestyle, you’re more prone to sleep disorders, chronic fatigue, mood swings, and slower cognitive function.
Tips to align your circadian rhythm & sleep patterns:
Maintain appropriate light exposure throughout the day
Expose yourself to as much natural light early in the day and reduce exposure to artificial light in the evening. We know, it’s a lot to ask, but you’ll see the difference in how your body responds when you stop scrolling social media and binge-watching Netflix before you go to sleep.
Avoid eating close to bedtime
Especially avoid drinking caffeine and eating heavy meals or processed foods as bedtime approaches. If you’re hungry, opt for a snack on the lighter, more nutritious side.
Use a sleep-enhancing supplement
In addition to keeping a light P.M. diet, set your sleep cycle up for success by leaning on a natural sleep aid, such as Ladykind’s Wind Down Nightly Mind Relaxing tincture. We love this one in particular because it amplifies other women’s health benefits too, like balancing hormones and managing stress and anxiety. What’s more, it’s recommended by doctors and contains all natural, sustainably sourced ingredients. You can take it sublingually, however we recommend creating a cozy ritual by adding it into your nighttime cup of tea.
Optimize your sleep environment
Keep your bedroom or sleep space as cool, dark, and quiet as possible. If possible, invest in blackout curtains to facilitate an appropriate response from your body to the lack of light exposure.
Keep a consistent sleep schedule
Try to get to sleep and wake up at the same times every day. Keep in mind, consistency is your circadian rhythm’s best friend.
Support your circadian rhythm & sleep cycle today
As outlined above, balancing your circadian rhythm & sleep patterns is essential for your overall wellness. Ladykind’s mission is to empower women by providing knowledge and resources that help them develop healthier habits and take better care of themselves.
Our products are designed to support hormone balance, relieve pain and stress, and improve sleep patterns and quality. Our gift to you for making to the end of this article is 20% off your purchase of our award-winning women’s wellness tincture, Wind Down. Use discount code WINDDOWN20 at checkout to redeem and seize this opportunity to invest in the health of your circadian rhythm for better sleep. For more women’s health tips and exclusive offers, follow us on Instagram @myladykind.
