Circadian rhythms are present in almost all living organisms, including bacteria. In humans, the main circadian rhythm is the cycle of sleep and wakefulness. But it can be affected by environmental changes. Then there are failures in the body that prevent it from functioning normally. In this case, it is crucial to reset the internal clock in the following ways:
- Do physical exercises;
- Take liquid drop supplements;
- Follow a proper sleep schedule;
- Drink enough water.
A biological clock allows the body to adjust processes in advance. For example, three hours before dawn, the body accelerates metabolism. Besides, it increases temperature and boosts blood circulation. All this prepares the body for energetic activity during the day. In the evening, when we prepare for sleep, physiological processes in the body begin to slow down. Understanding these body clock principles help people to regulate sleep and nutrition and improve their quality of life. It is why resetting your internal clock is necessary if you have disrupted it.
How Does The Biological Clock Work?
Specific proteins in our body are “programmed” by the genes such as period and timeless. As soon as the level of these proteins reaches a particular volume, they stop synthesizing. When the level of proteins begins to decrease, their synthesis starts again. And there is no specific organ system that controls circadian rhythms. They result from the work of a complex mechanism. But these rhythms play an important role in our health. Thus, as soon as it goes astray, people try to reset the body clock.
The main factor affecting biorhythms is light. After receiving information about light coming from outside, biorhythms adapt internal rhythms. For this reason, engaging in some activities during daylight hours is better. Because daylight lamps, monitors, and phones can disrupt these rhythms in the dark. They deceive the body, forcing it to think it is daylight outside. As a result, resetting the body clock is harder. So, engage in creative tasks in the evening and do activities in the afternoon. At this time, the biological clock produces a brainstorm. For this reason, people can think outside the box, creating new imaginative ideas.
How Do You Reset Your Circadian Rhythm?
Anyone can reset the internal clock. By normalizing your daily routine, you will feel productive and energetic again. The main thing is to follow a sleep schedule. But it is different for everyone. For some, the norm is to fall asleep at 10 p.m. and get up with the first rays of the sun. Others need to go to bed at midnight to get enough sleep. So, an essential rule to reset the body clock is to deep sleep. With this, a clear mind will return to you, and drowsiness will gradually disappear.
But it does not mean that you need to change from a lark to an owl or vice versa. The most important thing is to go to bed between 10 and 12 p.m. At this time melatonin is synthesized in the body. Also, try to go to bed and wake up at the same time every day, even if it’s a weekend. And to find out what other tips you can use to reset the body clock, read on:
1. Manage Your Stress And Get Outside
High continuous stress leads to increased cortisol levels and decreases melatonin. It confuses the internal clock. So, stress management supports hormonal balance:
- You can lower it with the help of yoga, meditation, gardening, and the like. Try to train early in the morning or the afternoon;
- The best place for activity is outside the apartment or in the hall;
- A walk in the fresh air helps calm emotions and promotes the formation of positive thoughts;
- Natural lighting has a beneficial effect on the normalization of circadian rhythms. It improves mood and well-being.
Accordingly, resetting your internal clock is faster. And this is especially important for circadian rhythms.
2. Use Liquid Supplements
You can reset the body clock in case you have good health. So, it is crucial to take drop supplements to support it. They help balance and regulate your circadian rhythms. Such supplements have two types:
- For mental health
Everything in your head is an indicator of your physical condition. If you have stress and anxiety, you will gradually develop fatigue and a bad appearance. And it works the same way in reverse. When mental health is normal, the body adjusts its processes and works at the proper pace. Thus, first of all, for a good biological rhythm, put your psychological health in order. Drops for mental performance will help you with this. Why? Because this is an innovative form of vitamins that works exceptionally quickly. Due to the high content of adaptogens and naturalness, it expels free radicals from the body. Accordingly, a person’s mood rises, and you can reset your biological clock.
- For immunity
The general health of a person depends on the state of immunity. If there are not enough vitamins in the body, the work of the organs fails. Then various diseases appear, and both mental and physical health deteriorates. And this primarily affects circadian rhythms. In this case, they disrupt sleep, nutrition, and metabolism. Thus, taking immunity food supplement drops is essential. They provide the body with all the necessary trace elements and protect against irritants in the body. Due to the absence of flavorings in their content, your immune system will be at its height.
3. Don’t Eat Before Bed
The biological clock also responds to the diet. You should eat during the day but not at night. Food causes the body to release insulin, which counteracts the sleep hormone melatonin. If you eat right before going to bed, melatonin production in the body will decrease. And the process of falling asleep will be more difficult. Thus, if you eat in the evening or at night, the body thinks it is still day. And that it is still too early for it to fall asleep. Then the body tries to continue working instead of resting. It is where gastrointestinal upset and sleep problems begin:
- Therefore, eating 2-3 hours before bedtime is important when resetting your internal clock;
- If you want to dine before sleep, it is better to be hungry and go to bed. The circadian rhythm will thank you for this;
- Also, don’t eat meat 6 hours before bedtime. Because it takes a long time to digest, resetting your body clock can be difficult.
4. Adjust Your Sleep
Healthy sleep is the key to successfully resetting your internal clock. Work schedule, household chores, and watching series until night can affect the sleep pattern. It disrupts the circadian rhythm, and as a result, it is challenging to normalize it. So, to return to a healthy sleep pattern, you need:
- Turn on night mode on tablets and smartphones if you use them in the evening;
- Replace visual content with audio content. Before going to bed, you can listen to light relaxing music or an audiobook;
- Do not drink alcohol at night because it excites the nervous system;
- Don’t overeat before bed. A lot of energy goes into digesting food;
- If your bedroom is on the sunny side, close the windows with thick curtains. Do not allow light at night. Sleep should be in a dark environment. It helps to reset the body clock and restore sleep faster;
- Do not drink coffee and strong tea in the afternoon.
- Avoid excessive physical and mental exertion in the evening.
Good sleep is a key to good health. Waking up at the same time every day will make you feel hundreds of times better.
5. Open The Curtains As Soon As You Wake Up
When you wake up, immediately go out into the daylight. It is useful for the thyroid gland to “see” it:
- It will give a sign to stop the production of melatonin;
- And it will signal the adrenal glands that it’s time to produce cortisol;
- It is necessary for energy.
This process adjusts the internal clock to a normal circadian rhythm. The body should be full of energy during the day and relaxed in the evening. Thus, daylight in the morning is the key to resetting your internal clock successfully.
6. Drink Enough Water
Staying hydrated, whether exercising or not, is crucial for the body to work properly. Water helps regulate body temperature, lubricates joints, and delivers nutrients to all cells. Every tissue and organ needs water for normal functioning:
- So, enough daily fluid intake is the key to an excellent biological clock;
- Even mild dehydration when lying in bed can affect your natural circadian rhythm. And this, first of all, prevents you from getting a good night’s sleep;
- If you’re cutting back on your fluid intake at the end of the day, you should rethink your strategy. Otherwise, you will not be able to reset your internal clock.
Studies show that dehydration can affect your sleep. And chronic dehydration can reduce the number of amino acids in the body. So, it is crucial to drink enough water to establish a circadian rhythm. Thanks to this, you will avoid such terrible consequences.
7. Spend Enough Time On Physical Activity
Playing sports is a mandatory activity for every healthy person. However, sport improves health only in one case. It is when you train in your free time and follow a specific schedule. Choosing a time for training is crucial, considering your circadian rhythms. After all, if you visit the gym when the body is not ready, exercise will not have any effect. In the worst case, you risk overloading yourself and undermining your health. Thus, it is necessary to do sports to reset the biological clock according to the schedule:
Early birds start their day at 6–7 a.m. So, approximately 8 a.m. to 2:00 p.m. is a good time for cardio. A morning run or a walk in the fresh air is good for this. At lunchtime, you can perform a moderate strength load. But if such a schedule does not suit you, you can do it in the evening. 6–7 p.m. is excellent for this. At the end of the training, larks need to stretch. It will allow you to relax your muscles and even out your breathing.
They wake up closer to noon, so their muscle activity peaks in the evening. In the first couple of hours after waking up, preparing the body for an active day will be good. Dynamic yoga, pilates, or muscle stretching are suitable for resetting your internal clock. If you prefer strength training, it is better to do it from 2 to 5 p.m.
8. Follow Your Nutrition
The work of the digestive system is also subject to the biological clock. If a person is on an optimal diet, it helps with good digestion and improves well-being. It has the right balance in foods and regular mealtimes. Thanks to this attitude to nutrition, you will be able to reset the biological clock:
- The food ration should contain all the necessary nutrients in appropriate quantities;
- The correct duration of meals and the intervals between them should be the same;
- You need to cook from high-quality, fresh, and diverse products;
- The energy value of the food ration should correspond to the daily energy expenditure of a person.
A good circadian rhythm equals good nutrition. But it is not only the consumption of useful products. It is also the correct number, spacing, and balance of them. So, get into the habit of eating simultaneously and at the same intervals.
Now you know how to reset your body clock. Considering the body’s biorhythms, you can improve your health and prolong your life. Resetting your internal clock does not mean you must go to bed immediately after sunset. The main thing is to avoid artificial light and fall asleep when melatonin starts to produce. Pay attention to sports, nutrition, and vitamins. And then the internal body clock will not bother you.
One of the leading causes is falling asleep late and using blue light before bed. Eating at night and working at night also negatively affect it.
Yes, but it requires a lot of effort. You can change your biological clock by following specific sleeping hours. But you need to monitor the amount of caffeine you consume.
The best amount of time to sleep is 7-8 hours. You should not sleep too much or too little. Besides, it is crucial to go to bed and wake up simultaneously to form the correct sleep pattern.
It depends on how much you want to change it. You need to shift your bedtime by 15-30 minutes each night. Then, it will take you two days or weeks to reach your desired rhythm.