Optimize your Circadian Rhythm for Mind Body Health
Whether you are sending children off to school and reorienting to finally focusing on your life or dealing with a health setback, get your bearings first. A strong mind body foundation is critical to sustaining new habits. Try these tools for optimizing your Circadian Rhythm:
Consistent sleep hours 8-9/night. Same bedtime.
View light outside within 30 minutes of waking. Must be outside, no glasses on (contacts ok). On a sunny day, 10-15 minutes works. Double that if overcast.
View light outside, again, near the end of the day. Again, the light needs to be low, so it depends on the season and where you are. 10-15 minutes.
Exercise is very helpful earlier in the day. This helps with body rhythm. Late in the day, exercise should be light so as not to disrupt sleep.
Limit caffeine to the first eight hours of wakefulness.
After dinner walk. An evening walk can help manage blood sugar and adenosine, an important neurotransmitter in sleep regulation, facilitating a better night's sleep.