How to reset your body clock for better sleep

Do you feel like you're sleeping longer and deeper during the winter months?

Or are you more tired during this time and your energy levels are lower?

We all know that sunlight exposure is much lower in the winter and that this affects our mood and energy levels. A lot of advice is focussed on how we can increase our Vitamin D levels during this time which is certainly helpful but just one side of the story.

We also need to understand how sunlight is affecting our ability to get quality sleep.

Understanding your circadian rythm

Your body follows an internal clock and rhythm, also called the "circadian rhythm" and it pretty much regulates all of your body functions.

By working against this system, you are unknowingly sabotaging your health and wellbeing.

To make it very simple, every single human and animal on the planet follows a specific rhythm every day, influenced by the sun and the 24-hour clock.

Humans tend to follow the sun, meaning they typically wake up when the sun goes up in the morning and go to sleep when it goes down in the evening.

However, there are genetic variations (we call them "chronotypes") that make some people naturally wake up earlier and go to bed earlier whereas others prefer a later schedule.

You can find out your chronotype by taking this online quiz developed by a sleep scientist: https://sleepdoctor.com/how-sleep-works/chronotypes/

It's important to know about your personal preferences because following someone else's routine might not work for you and might make it more difficult to fall asleep at night.

Your circadian rhythm regulates many of your body functions such as hormone, cortisol and melatonin production at different times of the day as well as our core body temperature. It tells our body when to be alert and productive and when to feel sleepy.

How to work with your body clock

Each function in our body is very sensitive to this clock and we can support it by implementing a few simple steps:

Sleep and wake time

This is critical. Wake up and go to bed at the same time every day. Yes, even on weekends.

Many people sleep in on the weekends and mess with their internal clock. There is some flexibility to this but try and stay within a 30-60 mins window if possible.

If you have a late night, it's better to stick to your wake up time and get a little bit less sleep on that particular day because your body will recover the following nights.

You are also more likely to fall asleep faster and get more deep sleep the following night so don't fall into the trap of sleeping longer and messing with your ryhthm.

Exposure to light and dark

Get sunlight early in the day, ideally within 30mins of waking up and again around midday.

This can be tricky in the winter, especially if you live in the northern hemisphere. Use a light box or a SAD lamp instead if you can't get enough natural sunlight early in the morning.

Nutrition

Consider a time restricted window for your meals and stick to a regular schedule.

Many of us eat too late in the evening and this can disturb your circadian rhythm and make your sleep less restful.

Try and finish your last big meal about 2-3 hours before you go to bed. But be careful because you don't want to go to bed hungry so if you have a fast metabolism or struggle falling asleep when you're hungry (like me!), consider having a light snack about 30 mins before going to bed.

Exercise

Keep the times you go for walks or exercise as regular as possible.

Finish any big workout sessions 2-3 hours before bedtime. If you can, either exercise in the morning or later in the afternoon (and consider your chronotype)

Temperature

Temperature is a big factor when it comes to regulating your body clock and it can make or break your night.

Raise your body temperature as you wake up and gradually decrease it in the evening.

One way to do this is by ensuring your room is cool at night and warm when you wake up.

But room temperature is not everything, you core body temperature also needs to be regulated.

This might sound counterproductive but:

Have a hot bath or shower before you go to bed.

Your body will naturally try and cool down its core by drawing the heat out and bringing it to the surface of your skin. This is why it also helps to put on warm socks in bed.

So make sure your room is cool at night but your hands and feet are nice and warm and you feel comfortable and not too hot once you are under your duvet.

By regulating your body temperature, you can fall asleep faster and decrease sleep disruptions at night improving your overall sleep quality and making you feel more refreshed and productive throughout the day.

So here are the 7 simple steps to reset your body clock:

1. Understand your chronotype and personal preferences

2. Wake up and go to bed at the same time (even on weekends)

3. Expose yourself to plenty of sunlight in the morning and at midday

4. Reduce light exposure in the evening and dim your lights

5. Eat at regular intervals and stop eating big meals 2-3 hours before your bedtime

6. Stick to a regular exercise routine and finish your workouts 2-3 hours before bed.

7. Raise your body temperature in the morning and gradually decrease it in the evening.

It's important that you create a routine and schedule that works FOR YOU and YOUR lifestyle.

Once you have found that perfect schedule for you, stick to it as much as you can.

But remember: there will be times in your life when your routine will be thrown off because of changes in your work schedule, jet lag, social activities and so on.

Don't worry and don't obsess too much over every detail in your routine but try and come back to your natural rhythm whenever you can and do it gradually.

If you're interested in this topic and want to dive deeper, I highly recommend the book "The Circadian Code" by Satchin Panda.

It highlights recent research and studies in this field and provides actionable advice on how we can all live a better life in harmony with our natural rhythms.

Let me know your chronotype and how you're planning to incorporate these tips into your daily schedule.

Sleep well,

Anne - The Sleep Nerd 😴🌟🛌