CIRCADIAN RYTHYM
So, I was thinking about the clocks having gone back this week and the impact it tends to have on me every year. Did you know the internal clock, known as the circadian rhythm, plays a crucial role in regulating various physiological and behavioural processes in the body, including mental performance?
The circadian rhythm influences our sleep-wake cycle, and the timing of sleep can significantly affect our cognitive function. If you think about it, most of us experience cognitive peaks and troughs throughout the day; for me, mental alertness tends to be highest during the late morning and early afternoon, and I have a natural dip in my alertness during the late afternoon. Understanding this pattern helps me prioritise my to-do list to complete tasks requiring high cognitive performance in the morning.
Maintaining a healthy circadian rhythm is important for our overall well-being and can positively affect sleep, mood, and general health. So, what can you do to support your own circadian rhythm?
Well, clients I work with often tell me they feel better when they maintain the same bedtime routine, even on weekends; I get that. If I have a lie-in, I always feel worse, so I go to bed at the same time and get up at the same time every day.
Spend time outside during the day, especially in the morning, get that lovely exposure to the sun, and reduce exposure to screens, phones, computers, etc, at least an hour before bedtime.
Eat at regular times, not close to bedtime and engage in regular activity; morning or afternoon exercise can really help regulate the circadian rhythm.
Avoid stress, one thing I teach people in my clinics is how to focus on the three Ps, positive thinking, positive interaction, and positive activities, all of which release our lovely feel-good hormones.
Remember, this is about your individual needs and preferences, so it’s essential to find a routine that works for you. Consistency is key in supporting a healthy circadian rhythm, and if you do adjust your routines, give your body the time to adapt to it before evaluating its effectiveness.