In our fast-paced world, a disrupted circadian rhythm can lead to poor sleep and a host of other health issues.
But what role does cortisol play in this intricate system?
In this article, we will first explore cortisol, a crucial hormone that not only manages stress responses but also significantly impacts our circadian rhythm.
Then, I’ll give you 11 ways to naturally reset your internal circadian clock so you can sleep better and function better during the day.
What is Cortisol?
The hormone cortisol is produced in the adrenal glands and is primarily responsible for regulating blood sugar, helping to metabolize fats, protein, and carbohydrates, and assisting in managing our stress response.
We all have times of stress in our lives, and cortisol helps us to function during these times.
When the stress goes up, cortisol kicks in and delivers help.
We get a quick burst of energy, our memory sharpens, our immunity increases and our sensitivity to pain decreases.
These are all important and natural functions of cortisol and ensure that we are able to weather the curve balls that life throws at us.
However, if the stress doesn’t let up, neither does the cortisol.
Unfortunately, what is healthy in small bursts becomes dangerous over the long term.
If you have persistent stress in your life, then you have cortisol levels that are out of balance: your body makes so much cortisol that it detrimentally affects your health.
This leads to adrenal fatigue.
When you have prolonged, high levels of cortisol in your bloodstream
- you will crave foods that are high in carbs (like cake and cookies),
- you will gain weight in your abdominal area (which increases your risk of heart disease and diabetes), and
- you will have trouble sleeping
Cortisol and the Circadian Rhythm
Our bodies produce different chemicals during the day and night that control our sleep, energy, and mood.
The natural rhythm of this cycle is known as the Circadian Rhythm, and cortisol is a key player.
Under normal circumstances, your body produces cortisol in amounts largely determined by the clock.
Levels tend to be higher in the morning—triggered by the emerging daylight–giving you a boost of energy to jumpstart your day.
As the day wears on, cortisol levels should drop, helping to prepare you for a good night’s sleep.
Likewise, Melatonin (another hormone that affects your energy and sleep habits) levels should be lower in the morning but as the daylight fades, they should increase,
helping you to begin relaxing and preparing for sleep.
However, if you are under constant stress or if your adrenal glands are not functioning properly, your cortisol level may not drop off during the day.
Instead, it may rise and stay at a dangerously high level.
By the time bedtime rolls around, you will not feel sleepy.
You will feel “tired but wired,” and be unable to relax and fall asleep.
11 Ways To Reset Your Circadian Clock
If you suspect that your natural, circadian rhythm is disrupted, don’t despair.
There are several things you can do to reset your clock so you can start sleeping better at night and waking up more refreshed in the morning.
Read through this list and see what you can start doing right away.
1. Reduce stress
Easier said than done, I know.
But many times our stress levels are correlated to our response to stressful situations.
Learning how to cope with stress more effectively may be all it takes to balance your cortisol.
Ways to deal with stress or anxiety when they happen:
- use essential oils (I wrote an article about them here)
- change your environment by taking a walk or leaving the room
- take a supplement specifically for a mood boost (my teenagers take this saffron pixie stick when they get anxious or stressed before an event or exam)
2. Be consistent
Going to bed and getting up at the same time each day will help to regulate your circadian rhythm.
Practice this habit to slowly coax your body into a schedule.
3. Use light wisely
Since your circadian rhythm is partially controlled by light, darken your room well when you go to bed, and flood it with light when it is time to get up.
Try using an alarm clock with a sunrise simulation.
My friend swears by this one on Amazon. (read the 26,000 reviews)
4. Avoid naps
If your circadian clock is off, you may find that you get very sleepy in the afternoon.
However, taking a nap may make it more difficult to fall asleep at night.
Try to resist naps.
5. Eat most of your calories early
If you can eat the bulk of your daily calories earlier in the day as opposed to later in the day, you may find that you can recalibrate your circadian rhythms more easily.
6. Limit exposure to blue light at night
Blue light emitted from screens can interfere with the production of the sleep hormone melatonin.
Avoiding screens like smartphones, tablets, and computers at least an hour before bedtime can help maintain your natural sleep-wake cycle.
What I do: I bought these blue light glasses on Amazon to wear while I work and at night when I read on my Kindle. (read the 18,000 reviews)
7. Engage in regular physical activity
Exercise can help to anchor your body’s internal clock, especially if done consistently at the same time each day.
Morning exercises can be particularly effective in resetting your circadian rhythm as they help you start the day energized and promote better sleep at night.
Related: The 75 Day Medium Challenge is a great way to keep you accountable to yourself
8. Optimize your sleep environment
Make sure your bedroom is conducive to sleep.
This means keeping it cool, quiet, and comfortable. Investing in a good quality mattress and pillows can also make a significant difference in improving sleep quality.
9. Mind your caffeine intake
Consuming caffeine late in the day can hinder your ability to fall asleep at night.
Try to avoid coffee or caffeinated drinks after mid-afternoon to ensure it doesn’t disrupt your sleep schedule.
10. Consider taking melatonin supplements
If adjusting your light exposure and sleep habits isn’t enough, you might consider using melatonin supplements.
Melatonin can help signal to your body that it’s time to sleep, aiding in the adjustment of your circadian rhythm.
However, it’s best to consult with a healthcare provider before starting any supplement regimen.
Does your child have trouble sleeping or do you want a melatonin alternative? These calm gummies may just what you need
11. Integrate mood-enhancing supplements
Supplements like “Happy Juice” by Amare, which are formulated to improve mood and overall mental wellness, can also play a role in regulating your circadian rhythm.
These supplements often contain ingredients that support neurotransmitter function, which can influence sleep patterns.
Bottom Line
Resetting your circadian rhythm is vital for improving sleep quality and overall health.
By incorporating some of the strategies above you can significantly enhance your body’s natural cycle and ultimately feel better.
Remember, consistency is key, and a combination of these approaches will provide the best results.
If challenges persist, don’t hesitate to seek professional advice to tailor a plan that best suits your individual needs.
