Understanding your body clock

Your circadian rhythm is your body’s natural 24-hour internal clock, helping to regulate important things like sleep, hormones, body temperature, and even metabolism. It’s influenced by a mix of external factors, like light and darkness, and internal ones, like your age and genetics.

The biggest external factor that affects your circadian rhythm is light—especially natural sunlight. When you’re exposed to light, it signals to your body that it’s time to be awake and alert. On the flip side, darkness tells your body to start producing melatonin, the hormone that helps you wind down and get ready for sleep.

Sometimes, our internal clock gets thrown off—think jet lag, working late shifts, or too much screen time before bed. But the good news is, you can help keep your rhythm in sync with a few easy habits.

Here’s how you can support your circadian rhythm:

• Stick to a consistent sleep schedule: Try to wake up and go to bed around the same time each day.
• Get morning sunlight: Early exposure to natural light helps kickstart your day and keeps your internal clock running smoothly.
• Reduce evening screen time: Limiting exposure to artificial light, like phones and laptops, can make it easier to fall asleep.
• Watch your intake of caffeine, alcohol, and nicotine: Especially before bed, but cutting back throughout the day can also help.
• Eat on a regular schedule: Aim to finish eating a few hours before bed to give your body time to digest.

By keeping these small habits in check, you can create a better balance for your body and sleep more soundly!