Your body is dependent on its internal clock, known as the circadian rhythm, to run smoothly. It coordinates internal systems to regulate your hormones, which affect appetite, mood and energy.
Sleeping patterns are regulated by the circadian rhythm, which is directly related to how our bodies respond to light. This factor is what can make changing time zones difficult.
Adjusting your internal clock doesn’t have to be a hard. Here are 3 ways to get your body back on track:
1. Avoid Blue Light
When the sun sets our bodies automatically prepare for rest mode. Although you may be in the habit of looking at a TV, phone or tablet before going to bed, the blue light emitted from those devices triggers your body to be in awake mode. For your best night’s sleep, power down your devices at least one hour before going to bed so you can prepare to rest.
2. Stay Hydrated
Just like other body functions, the circadian rhythm runs best when you are hydrated. Dehydration can make it harder for your body to adjust to a new time. If you are traveling, drink plenty of water beforehand, and make sure to request water during your travels, avoiding caffeinated beverages and alcohol.
3. Adjust Slowly and Steadily
When you make a big adjustment to your body’s internal clock it is easiest to make small changes. Moving your sleep time and wake-up time up by 15 minutes will get you back on track. It is also helpful to read before bed, and remember to keep your other night routines the same, such as brushing your teeth. This can help you fall asleep faster and stay snoozing longer.
Adjusting your body’s internal clock can be difficult, but using these 3 simple tips can help you adjust easier and earlier.