How to Optimize your Circadian Rhythm during the Winter Months

1. Embrace Natural Light:

Maximizing exposure to natural light essential for circadian rhythm regulation, especially during the winter when daylight hours are shorter. Make an effort to spend time outdoors during daylight hours, even if it's just for a few minutes. The best time for natural light is right when you wake up in the morning. Aim to get outside once the sun rises to regulate your circadian rhythm and even help you sleep better later on. Position your work or study area near windows to maximize natural light exposure, and consider investing in a full spectrum light bulb from Bon Charge designed to mimic natural sunlight with 3 settings, it's really cool (at least I think so).

2. Establish a Consistent Sleep Schedule:

Maintaining a regular sleep schedule is crucial for supporting a healthy circadian rhythm. Aim for a consistent bedtime and wake-up time, even on weekends. This helps regulate your body's internal clock and promotes better sleep quality. Avoid the temptation to oversleep on weekends, as this can disrupt your circadian rhythm and make it challenging to readjust during the workweek. The Hatch Restore is a great option that has a sound machine, alarm clock, and sunrise mimicking option.

3.Create a Relaxing Bedtime Routine:

Establishing a calming bedtime routine signals to your body that it's time to wind down. Our bodies and brain love routine! Engage in activities that promote relaxation, such as reading a book, practicing gentle yoga, or taking a warm bath in epsom salt. Minimize exposure to screens, since the blue light emitted can interfere with the production of the sleep-inducing hormone melatonin. Minimize artificial lighting too, by using lamps, or even better red lights to help your body wind down. I recommend the blue light blocking lamp from Bon Charge. Something else I love is my diffuser and using either lavender or eucalyptus. By turning this on every night before bed our brains associate this smell with relaxation and sleeping.

4. Control Your Indoor Environment:

Optimize your sleep environment by keeping your bedroom dark, quiet, and cool. Consider blackout curtains to block out external light, and use white noise machines or earplugs to minimize disruptive sounds. I like to use the 3 in 1 circadian glasses from Vivarays, you can use code CNH for 10% off. Keep a comfortable temperature in your bedroom promotes restful sleep. I like to keep a small fan next to my bed as well, which helps me stay cooler all night long.

5. Mind Your Diet:

What you eat can impact your circadian rhythm. Aim for a well-balanced diet that includes nutrient-dense foods. Avoid heavy meals close to bedtime, as digestion can interfere with sleep. It's also important to limit caffeine and alcohol intake, especially in the evening, as these substances can disrupt sleep patterns because it keeps your heart rate and body temperature up which prevents you from having quality sleep!

6. Stay Active:

Regular physical activity is beneficial for overall health and can positively influence your circadian rhythm. Engage in moderate exercise during the day, but avoid vigorous workouts close to bedtime, as they may energize you and make it difficult to wind down.

Hatch Restore

Bon Charge Blue Light Blocking Lamp

Full Spectrum light bulb

Classic blackout sleep mask

Use code cleaneats for 15% off at Boncharge