How to Reset Your Circadian Rhythm to Get Back on Track
Medically reviewed by Sanja Jelic, MDMedically reviewed by Sanja Jelic, MDYour circadian rhythm is your body's internal clock that dictates sleep and wake times over a 24-hour period. Resetting your circadian rhythm may be beneficial when experiencing jetlag from shifting to a new time zone, recovering from an overnight shift, or adjusting to a new schedule.The hormone melatonin regulates your sleep-wake cycle by helping you fall asleep. When the brain decreases melatonin production, you become more alert.
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Actions to Take to Reset Circadian RhythmGet Light Exposure Upon WakingYour brain produces melatonin to help regulate your circadian rhythm. Melatonin increases drowsiness and promotes sleep. Exposure to sunlight in the morning turns off the body's natural production of melatonin, which means that getting out in the sunlight in the morning can reduce drowsiness and promote wakefulness.Exercise in the MorningMorning exercise gets your body moving and helps wake you up. Additionally, daily exercise improves sleep duration and quality at night. However, exercising too late can wake up the body and mind, making it harder to fall asleep, so you should exercise earlier in the day—especially when working to reset your circadian rhythm.Minimize Alcohol and CaffeineDrinking caffeine during the day makes it harder to fall asleep and increases nighttime or early morning wakings, thus decreasing your overall sleep quality. If you experience sleep challenges, including daytime sleepiness, you should avoid caffeine. If you consume it, do so in minimal amounts and only in the morning. Similarly, alcohol negatively affects sleep—even though it causes drowsiness—and should be avoided.Avoid Electronics Before BedArtificial light from screens and electronics can signal to the brain that it's time to wake up, so the brain decreases melatonin production, making it harder for you to fall asleep. Aim to reduce your exposure to screens and other electronics before bed. If possible, make your bedroom a screen-free zone.Implement Good Sleep HygieneSleep hygiene is a set of habits that promote quality sleep. They include creating an ideal sleep environment by turning off the lights and electronics, having a comfortable bed, and keeping the temperature cool. Additionally, research has found that relaxation exercises reduce anxiety and improve sleep quality.Consider a Melatonin SupplementWhile it may be tempting to take melatonin supplements, experts don't recommend them in most cases. They can be helpful in the short term to prevent and treat jetlag. However, they are not recommended for long-term use and may cause side effects. They can make you sleepy but do not improve your sleep quality.How Long Circadian Rhythm Takes to ResetTry not to adjust your bedtime by more than one hour daily until you reach your ideal sleep schedule. It is important not to shift too quickly, especially for people who experience difficulty falling asleep or who have insomnia and are shifting to an earlier bedtime.The time it takes to reset your circadian rhythm depends on your life circumstances, how much time you need to shift, any medical conditions, and your approach to changing your sleep habits.If your circadian rhythm challenges do not improve after a few weeks—despite following sleep hygiene practices, or if other symptoms are present—follow up with a healthcare provider. A primary care practitioner or sleep specialist can help you identify possible causes and provide treatment options. They may recommend a sleep study to rule out sleep disorders.Reasons for Irregular Circadian Rhythms Various physical and mental health conditions, lifestyle habits, and life circumstances can impact your circadian rhythm, such as:Certain lifestyle factors (e.g., caffeine and alcohol consumption, exercise habits)Hormone changes (e.g., pregnancy, postpartum, menopause)Medical conditions (e.g., depression, dementia, conditions affecting eyesight)MedicationsShift workSicknessTravel across time zones
Sleep Changes With MenopauseResearch shows that over half of women in the postmenopausal phase experience sleep disorders, including insomnia and circadian rhythm challenges. Balancing hormones can help to alleviate sleep challenges. Additionally, cognitive behavioral therapy for insomnia has been found effective in helping women with sleep challenges during and after menopause. Like irregular circadian rhythm caused by other things, sleep hygiene practices can also be helpful.
How to Make a Sleep-Friendly EnvironmentSome critical elements of a sleep-friendly environment include:Setting a comfortable temperature (between 65 and 68 degrees for adults).Choosing a comfortable mattress and bedding.Limit noise to prevent disturbances (if outside noise is loud, white noise can help).Turn off TVs and leave phones outside the bedroom.Ensure the room is dark—light-blocking curtains can make it darker, which is especially important for anyone who sleeps when it is light outside.SummaryCircadian rhythm is the internal body clock that regulates the times of being awake and asleep in 24 hours. Sleep schedules can change for many reasons, including illness, traveling to a new time zone, or hormonal changes. You can reset your circadian rhythm by getting light exposure in the morning, limiting caffeine and exercise later in the day, and practicing good sleep hygiene. Read the original article on Verywell Health.
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