By Dr. Alyssa Musgrove
Do you struggle with sleep disturbances?
Do you feel fatigued, irritable, or moody?
If you struggle with sleep and energy levels, your circadian rhythm likely needs some TLC.
Your circadian rhythm is your body’s internal clock. It affects your sleep patterns, as well as your hormones, body temperature and eating habits. Our circadian rhythm is critically important because it directly impacts our mitochondria, the powerhouse of the cells. If our mitochondria are not working properly, it affects our longevity and how we age. Loss of rhythm has been linked to host of chronic diseases, including cancer, diabetes, and obesity.
Every day we encounter things that can have a detrimental effect on our circadian rhythm. The good news is there are several simple things you can do to get your rhythm back – and they’re free! Here are few suggestions:
Watch the sunrise every morning. The red light from the sun is healing to the pituitary and the pineal gland and sets the pace for the entire day. Do not expose yourself to blue light as the sun is rising – that means hold off on picking up that phone for the first hour of the day.
When the sun sets, limit the blue light. Don’t shoot the messenger, but you really shouldn’t be on a screen after dark. Screens emit blue light, which can be beneficial during the day, as blue wavelengths boost attention, reaction time, and mood. But at night, blue light exposure from your computer, tablet, phone, and even TV suppresses the secretion of melatonin, a hormone that greatly influences our circadian rhythm and sleep. If you must get on your computer after sunset, consider using blue blocker glasses or installing an app on your computer and phone that will adjust the color of the screen to a warmer tone as the night wears on. Avoid bright screens all together two to three hours before bed.
Stop eating three hours before bed
The later we eat at night, the more it affects our metabolism and blood sugar. If you need a snack after dinner, eat before bed, wake up in the middle of the night to eat, or must eat immediately upon waking, that’s a sign that your metabolism needs some attention.
An MD Anderson study of 44,000 people looked at the timing of meals and showed those who fasted just 13 hours a day — meaning they finished eating at 6 p.m. and didn’t eat again till 7 a.m. — saw a 70 percent reduction in the recurrence of cancer. The study found it didn’t matter what the participants ate. It only looked at the timing of their meals. A 13-hour overnight fasting window helps your body “take out the trash” and reset itself for the following day.
Get to bed by 11 p.m. (at the latest)
One of the most profound ways we can heal our bodies is through sleep. From 11 p.m. to 3 a.m. your liver is doing its job breaking down, repairing, and rebuilding. It’s also dealing with your blood sugar issues, hormonal processes and neurotransmitter processes. If you’re awake during that time, you are basically preventing your body from doing this important work.
If you’re a night owl, getting to bed earlier might require you changing up your schedule a bit. Start by pushing your bedtime back 15 minutes earlier a night. Even if you’re wide awake, laying there at 12 30 a.m., it pays to work on this new habit. Remember, it takes 30 days to establish a new habit and a good 90 days to solidify it.
Clean up your sleep environment
Your bedroom should be completely dark. Invest in blackout curtains, if necessary, and keep the temperature cool. While you’re at it, keep all electronics out of the room. Turn your wi-fi router off at night (you can easily do this by putting it on a timer) and watch what happens to your mood, sleep rhythm, blood sugar, and blood pressure.
If you are alive and living on the planet today, your circadian rhythm is likely taking a hit. Do what you can, when you can, to protect this rhythm and ensure good health for years to come.
Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove draws on a variety of techniques, including chiropractic, kinesiology, nutrition, food allergy testing and lifestyle counseling to assist clients in achieving optimal health and wellness in one setting. Pathways to Healing is located at 1022 Founders Row, Lake Oconee Village, Greensboro. The office can be reached at 706-454-2040.