Circadium Rhythm - Natural Light for WELLbeing and Good Sleep

Story 108
Jun 23
3 min read

Updated: Sep 12

Balance can be a struggle in the rush of our fast paced lives, a vital component lies within our own body’s internal clock known as our circadian rhythm. This natural cycle influences and regulates our sleep wake patterns but also impacts our health and productivity. Understanding how light influences this rhythm can empower you to make simple yet effective changes for better wellbeing.

Understanding Circadian Rhythm and Light

Circadian rhythms are biological processes that occur in a roughly 24-hour cycle, responding strongly to levels of light and darkness in our surroundings. When your eyes detect light, they send signals to the brain to inhibit melatonin production, the sleep inducing hormone. In contrast, as evening falls and darkness sets in, melatonin production ramps up, helping you feel sleepy. Circadian rhythms also affect digestive processes, aligning with our eating and sleeping patterns also metabolism affecting how we process food and energy.

Even just a few minutes of bright light exposure in the morning can enhance alertness and mood by up to 30%. By harnessing the power of light, you can help regulate your body clock and align your sleep patterns with your natural biology.

5 Tips for Better Sleep

1. Leverage Natural Light

To help reset your circadian rhythm, aim for 30 minutes of exposure to natural sunlight in the morning. This simple routine can significantly improve your mood and alertness throughout the day. Studies show that people who spend time outdoors in natural light in the morning report a 40% increase in overall productivity.

2. Create a Sleep Inducing Space

As night approaches, it’s essential to rest in a relaxing calm sanctuary. Lower the lights in your home and opt for warm-toned bulbs, which can help to prepare your body for sleep and restoration. A tranquil clutter free and screen free space promotes good rest, blackout curtains block out external light and enhance your ability to wind down naturally. Studies have shown sleep in a totally dark space can improve sleep quality by as much as 25%.

3. Limit Blue Light Exposure

With screens now part of our daily lives, managing blue light exposure is crucial. Research reveals that blue light can delay the release of melatonin by up to three hours, which can disrupt your sleep cycle. To minimize this effect, turn off devices like smartphones and computers at least an hour before bed. Consider using blue light-blocking glasses or apps designed to filter out blue light in the evening.

4. Mindful activities

Breath can positively impact the circadian rhythm by influencing the body's natural sleep-wake cycle supporting our parasympathetic nervous 'rest and digest' system.

Align your movement practice to the time of day. Morning practices such as Ashtanga and Vinyasa with Sun Salutations energise our body, Afternoon grounding postures such as folds and twists help us rebalance and clear some mental fog. Evenings are time for restorative or yin. Breathwork stills and calms our busy minds. Regular practice free from distractions can help to regulate the release of melatonin, a hormone that promotes sleep, and reduce cortisol the stress hormone that can interfere with sleep. Meditation and journalling can declutter our minds and practice gratitude to make space and find balance.

5. Consistency is Key

Maintaining a regular sleep schedule is paramount for reinforcing your circadian rhythm. Set a consistent bedtime and wake-up time, even on weekends. This practice signals your body about when to prepare for sleep and when to be alert, enhancing both your health and productivity. A nap snack could affect your sleep quality later in the day. Studies suggest that sticking to a routine can improve sleep quality by around 15%.

Making Changes for a Healthier You

Understanding how light affects your circadian rhythm can unlock better sleep and overall wellness. By enhancing your natural light exposure during the day, managing evening lighting and limiting blue light, you can make optimize your health and productivity. Small tiny changes can lead to big improvements in your daily life.