To get things started, the circadian rhythm is your body’s internal clock that regulates the cycle of sleep and wakefulness. Think of it as a 24-hour clock running at the back of your brain that determines when you are awake and when you are asleep.
When your circadian rhythm is disrupted, it can cause – among other things – sleep problems and consequently health and concentration problems.
However, it is worth noting that if you frequently change time zones because you are traveling or working night shifts, it is not really your circadian rhythm disorder but your lifestyle that is responsible.
The secrets of good sleep
1) Look for the morning sun
The sunlight during the day keeps your circadian rhythm in balance. This translates into more energy in the morning and better sleep in the evening.
So try to expose yourself to the morning sunlight and, respectively, if you study in the morning, avoid the sun before falling asleep.
2) Close the screens
Exposure to morning light can have a positive effect on your body, but exposure to artificial light at night can have the opposite effect. Again, this is related to your circadian rhythm, since artificial light, including blue screen light, confuses your brain with thinking it is morning and thus reduces the production of melatonin, which helps you relax and sleep.
Indeed, research has shown that anyone exposed to artificial light of any kind against the night time is 17% more likely to increase their body weight.
3) Establish a specific sleep schedule
Your circadian rhythm works at specific times, keeping up with the setting and rising of the sun.
If you find it difficult to sleep or wake up, try to set a specific, non-negotiable time to fall asleep each night, as well as a specific time to wake up each morning, even on weekends. It may sound terribly compelling, but it will definitely make a difference in the quality of your sleep.
4) Create the ideal environment
Even if you are not the most orderly person in the world, a well-tended bedroom and a bed with sheets will certainly not leave you unmoved.
Also, ensure that the room has a temperature that facilitates your sleep. The ideal temperature in the bedroom is between 18 ° C and 20 ° C. Both too cold and too much heat can increase the number and duration of alarms at night.
5) Choose the right foods
Caffeine contained in coffee, tea, cocoa and some cola stimulates the nervous system and if you consume late afternoon drinks containing it may cause insomnia. Alcohol also negatively affects sleep. At first a glass of wine may give you a feeling of relaxation and drowsiness, but then, when the beverage breaks down in the body, it releases arousing ingredients, making it impossible for you to fall asleep or wake up at night. Also, avoid eating at least 3 hours before going to bed to keep your stomach awake.
For extra help you can consume foods that boost the production of melatonin , the sleep hormone, such as almonds, oats and dairy products.