We spend so much time sleeping, so why not use it to our advantage when working on healing our bodies from the inside out!
Our body has a built in clock that is cyclical every 24 hours, whether we want it not – this is called the circadian rhythm. This rhythm can be pivotal in our body’s functions and can improve our results drastically. So much so there’s a lot of research being performed that can connect the circadian rhythm with immune function, hormone regulation, and cellular repair. You can tap into this super power rhythm by making small changes to your daily habits and aligning your normal activities to support your body’s natural healing process.
The circadian rhythm in the body is controlled by light and dark cues that get sent to the brain which tells the body when it is time to be awake and time to rest. It is responsible for regulating when the body feels tired or alert, digestion, hormone releases, and body temperature. It is important for the circadian rhythm to be matched with the natural day and night cycles since the natural rays from the sun play a key role in telling the body to maintain when the circadian rhythm should begin and end.
The body already has natural built-in healing windows dependent upon the time of day. When you wake up the body will spike cortisol which helps with your alertness and inflammation regulation. Then in the afternoon the body regulates for optimal physical performance which is great for rehab and gentle movements – including chiropractic appointments! In the evening with the sunset the body begins the wind-down signal which is critical for the most important healing window, the night time. When you sleep is the peak time for cellular repair, immune cell activity, and tissue regulation. That is why getting around 7 hours or more of sleep is recommended to allow all these processes to complete their full cycle. When these windows become misaligned or the circadian cycle is disrupted from night shift work, late-night screen times (que those blue light filtering glasses), or irregular sleep, the body will show signs of increased inflammation, weakened immune response, and slower recovery times. For example, when you get jet lag your circadian rhythm is disrupted and that is why it can be so common to get a cold or feel like it takes a couple of days to recover from a trip.
So how can we optimize the circadian rhythm to maximize healing? The main focus is going to be around those evening and nighttime windows to help que the body to get ready for bed. Setting consistent bedtime and wake-up times will help the body regulate its natural circadian rhythm with the sun rays. During the morning it is crucial to get a least 5 minutes of unfiltered sunlight exposure to reset your body’s clock and get the natural cortisol pumping. Movement in the earlier day helps to maintain natural hormone balance and reduce stress hormones that typically spike during the day. Eating well-rounded nutrient dense meals during daylight hours gives the body a chance to metabolize the nutrients fully so when you start to wind down the body is ready to digest and optimize those nutrients. In the evening, you want to start relaxation practices like mediation, gentle stretching, reading and dimming the lights to promote melatonin production. At bedtime, emphasizing blue light exposure in the evening will help match the natural rays of the sun so putting on blue light filtering glasses, using lower and warmer wattage light bulbs or red toned lights (like a salt lamp) will help match the light rays of the sunset.
The next time you feel like you need a little boost, try prepping for bed a little differently and honor your body’s built-in rhythm. And remember, you don’t have to change everything immediately if you feel like there’s room for improvement in your bedtime schedule- focus on adopting one small circadian-aligned habit at a time as well as continuing your chiropractic care to help your body recover during the day!
If you want to discuss your sleep more or even want an assessment on how your posture and spinal alignment can tie into better sleep, please call our office or schedule an appointment with one of our doctors today!
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