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Sleep 101: How to reset your body clock

Aug 1, 2020
4 min read

Updated: Aug 22, 2020

by Sasha De Velez

Are you guilty of oversleeping or sleeping too late? Whether or not you sleep or wake at the right or wrong times, this is all a result of our body’s Circadian Rhythm, also known as our body clock.

Your Circadian Rhythm is a 24-hour internal clock running between intervals of sleepiness and wakefulness. This clock is also being operated by environmental cues such as lightness and darkness (The National Sleep Foundation, 2020). According to Osmun (2020), a psychologist, during the evening (or in the absence of light), your eyes send signals to the brain to produce melatonin or the sleep hormone. High levels of melatonin causes you to feel drowsy at night. During the day, on the other hand, your body senses light and ceases to produce melatonin, causing you to feel awake.

Maintaining a healthy Circadian Rhythm is important as our bodies tend to follow consistent sleep patterns to follow through with its daily functions. Our body clock usually gets thrown out of schedule when we tell our bodies to sleep at the wrong times than when it’s supposed to (so it’s probably best to not stay up for your favorite Netflix show or anything like that). Having a misaligned body clock can cause poor sleep quality (not getting the right amount of sleep) and other chronic health problems such as sleep disorders, diabetes, depression, among others (Stewart, 2018).

But what if our sleeping schedule gets disrupted? How do we fix it?

Here are 8 tips on how to set your body clock back on track.

1. Have a proper diet.

What we eat can greatly influence our sleeping patterns. Sleep experts suggest consuming foods rich in carbs, protein, and sleep-promoting properties (Nunez, 2019). Foods such as almonds, walnuts, wheat toast, kiwi and chamomile tea are all shown to promote better sleep quality at night (Elliot, 2017). Caffeine must also be avoided in the afternoon (Nunez, 2019).

2. Get daily exercise.

Exercise plays a large role in the production of melatonin. By having 30 minutes of light exercise a week, one can expect to have tremendous results on their sleep quality. However, it is not advisable to exercise in the evening near your bedtime. If you do prefer to exercise at night, do it at least 1-2 hours before going to bed so as to not overstimulate your body (Nunez, 2019).

3. Avoid naps during the day.

Many studies have shown that napping can actually be detrimental to your sleeping pattern, making it harder for you to fall asleep at night. If you must nap during the day, the best ones are taken no longer than 30 minutes and before 3 p.m (Nunez, 2019).

4. Have a consistent schedule.

It’s important to have a consistent schedule in mind. Know when you should get up and go to bed. It’s also helpful to eat meals at the right times too (since our Circadian Rhythm also responds to our eating habits!). Be sure to finish your last meal 2-3 hours before bed to give your body enough time to digest (Nunez, 2019).

5. Control your light exposure.

During the day, make sure to expose yourself to natural sunlight so as to let your body know that it is time to be awake. In the evenings, be sure to dim out bright lights and to avoid electronic screens such as smartphones, computers and television at least 1-2 hours before going to sleep. These electronics also emit blue light which can trick your brain into thinking it is daytime and can affect you for several hours (Nunez, 2019)!

6. Get comfy.

To prepare for sleep, one should feel relaxed, right? So go ahead and turn your bedroom into a heavenly sanctuary for dozing off. Dim the lights, turn up the soft tunes, and do whatever as you please (anything goes, really). Keeping your room cool and taking warm showers beforehand also helps in lowering your body temperature, which is essential for sleep. Aromatherapy also aids with relaxation and is often used by people who have trouble sleeping. Lavender and Damask Rose are one of the popular scents and are shown to have positive effects on sleep. In the evening, give yourself at least 30 minutes to an hour to wind down (Semeco, 2017).

7. Practice relaxation.

If you still have trouble falling asleep after 20 minutes of tuning in, get up and do something relaxing instead. If you toss and turn or stare wide-eyed at the ceiling for longer, this will train your brain to stay awake (Ellis, 2015). Instead, engage in calming activities such as Yoga, stretching, meditation, deep breathing and journaling (Nunez, 2019).

8. Take it slow.

If you’re planning to go to sleep earlier, slowly scale back your bedtime until you’re at the desired hour. Researchers suggest going to bed 15 minutes earlier every 2-3 days (Stewart, 2018). But remember, adjusting your schedule takes time and discipline. Everybody is different and not everyone can adapt easily to changes. Remember to be strict but patient with yourself.

So the next time you’re trying to fix your sleeping schedule or have difficulty with counting imaginary sheep, consider following the tips above. It also helps to seek further assistance from your local healthcare provider. With that said, always remember that good sleep leads to a healthy life.