The Science of Sleep: Reset Your Circadian Rhythm for Deep, Restorative Rest
Struggling with poor sleep? You’re not alone - over 49% of adults think they don’t get enough sleep, with knock on effects on their health, mood, and productivity. At the core of quality sleep lies your circadian rhythm - an internal body clock that regulates sleep, energy, hormone production, and metabolism. When in sync, it ensures restorative rest and daytime alertness. Yet modern lifestyles, artificial lighting, and irregular sleep schedules throw it off balance, leading to poor sleep quality and long-term health issues.
Understanding your Circadian Rhythm
Our circadian rhythm is controlled by the suprachiasmatic nucleus (SCN), a small cluster of cells in the brain’s hypothalamus that acts as your body’s master clock. It relies on environmental cues such as light and temperature to influence hormone release, and body temperature, and sleep patterns. By regulating the production of melatonin - the sleep-inducing hormone - it synchronises your body's functions and sleep-wake cycle with the natural day-night cycle. Natural morning sunlight suppresses melatonin, promoting wakefulness, while darkness triggers its release to help you sleep.
Impact of Modern Lifestyles on Sleep
In today's busy world, our natural body clocks often get thrown off. Whether you're juggling shift work, parenting, or trying to balance work and social commitments, modern life rarely follows nature's light-dark cycle. "Social jet lag" - staying up late on weekends for social events or sleeping in to catch up can have an impact too. Add to that the constant glare of artificial lighting and endless screen time, and it's no surprise that our melatonin production gets delayed, leaving us with restless nights and groggy mornings, and potentially longer term knock on effects.
How to Support a Healthy Sleep Cycle
To enhance sleep quality and overall wellbeing, consider these actionable strategies:
Consistent Sleep Schedule
Maintain regular bedtimes and wake-up times to reinforce your body's natural rhythm.
Morning Light Exposure
Spend time outdoors in the morning to help reset your internal clock. Just 10 minutes can make a world of difference.
Reduce Evening Light Exposure
Reduce exposure to artificial light in the evening to promote melatonin production. Dim the lights, use blue-light blocking filters, and - we know it’s hard - but doom scrolling late at night never helped anyone get to sleep.
Mindful Eating and Drinking
Avoid heavy meals, caffeine, and alcohol in the hours before sleep to prevent disruptions in your sleep patterns.
Create a Wind-Down Routine
Incorporate relaxing activities such as reading, meditation, and CBD can help signal to your body that it’s time to rest.
CBD and Sleep
Studies suggest that CBD (cannabidiol) can support better sleep by reducing anxiety and promoting relaxation. It has been demonstrated that the daily ingestion of 50 mg CBD, 1 - 1.5 hours before sleep onset, leads to significantly improved perceived sleep quality compared with a placebo. CBD can be leveraged as a natural aid to help regulate the sleep–wake cycle, leading to deeper, uninterrupted sleep.
Final Thoughts
By aligning your lifestyle with your natural circadian rhythm - through consistent sleep habits, natural light exposure, and mindful daily practices - you can dramatically improve sleep quality, mood, and overall health. Incorporating natural aids like CBD may further enhance your sleep by alleviating anxiety and promoting relaxation. Embrace these strategies to unlock the secret to restorative sleep and a more energetic, productive day.
References
Dinic, Milan. “The YouGov Sleep Study: Part One - Sleeping Patterns”
Medic, Goran, et al. “Short- and Long-Term Health Consequences of Sleep Disruption”
Reddy, Sujana, et al. “Physiology, Circadian Rhythm.”
Ruder, Debra Bradley. “Circadian Rhythms and the Brain”
Caliandro, Rocco, et al. “Social Jetlag and Related Risks for Human Health: A Timely Review.”
Kisiolek, Jacob N., et al. “Eight Weeks of Daily Cannabidiol Supplementation Improves Sleep Quality and Immune Cell Cytotoxicity”
Pifer, Gretchen C., et al. “Long-Lasting Effects of Disturbing the Circadian Rhythm or Sleep in Adolescence”
