Have you ever struggled with feeling tired throughout the day, even after what seemed like a full night of sleep? Or have you noticed your child being restless at night? The secret to improving your sleep quality and waking up energised may lie in looking after your circadian rhythm.

What Is the Circadian Rhythm?

The circadian rhythm is a 24-hour cycle that regulates various bodily functions, including your sleep-wake cycle, hormone production, digestion, and even body temperature. It acts as your internal body clock, helping you know when it's time to sleep and wake up. This cycle is influenced by external cues such as light and temperature, which help set your rhythm in alignment with the natural environment.

A well-functioning circadian rhythm keeps you energised, focused, and well-rested. When it's out of sync, you may find it harder to fall asleep, wake up groggy, and feel fatigued during the day.

How the Circadian Rhythm Works

As early as three months old, your body begins to develop a circadian rhythm, with light exposure being a primary external cue. Here's how it works:

- As the sun sets, your body produces melatonin, a hormone that promotes sleep. Your body temperature also begins to drop, making you feel drowsy and ready for bed.

- When the sun rises, melatonin production stops, and your body temperature rises, helping you wake up naturally.

This daily cycle sets the stage for restful sleep and energetic wakefulness. By influencing your circadian rhythm with smart habits, you can improve your sleep quality significantly.

If you or your child are struggling with sleep, you can influence your circadian rhythm to get better rest. Here are practical tips to help train your body clock:

1. Stick to a Consistent Bedtime

Maintaining the same bedtime every night helps train your circadian rhythm to expect sleep at a certain time. Over time, your body will start producing melatonin consistently around this time, helping you fall asleep faster.

 2. Create a Low-Light Environment Before Bed

About an hour before bedtime, dim the lights, close the curtains, and avoid bright artificial lights. This signals your brain that it’s time to wind down and boosts melatonin production. For children, turning off bright overhead lights and using night lights can be a gentle way to cue sleep.

3. Avoid Screens Before Bed

The blue light emitted by smartphones, tablets, and televisions can suppress melatonin production, making it harder to fall asleep. Try to avoid screens for at least 30-60 minutes before bed. Reading a book or listening to relaxing music can be a calming alternative.

4. Keep the Lights Low If You Wake Up During the Night

If you or your child wake up during the night, resist the urge to turn on bright lights. Instead, use soft, dim lighting to avoid disrupting melatonin production. This will make it easier to fall back asleep.

5. Wake Up at the Same Time Every Day

Just like bedtime, waking up at a consistent time every morning helps set your circadian rhythm. Even on weekends, try to avoid sleeping in too late, as this can throw off your internal clock and make Monday mornings harder.

6. Let in Natural Light First Thing in the Morning

When you wake up, open the curtains to let in sunlight. In the winter months, when natural light might be scarce, turning on bright lights can help signal to your body that it's time to wake up. This exposure to light in the morning helps suppress melatonin and boosts your energy levels.

Your circadian rhythm is a powerful tool that, when properly managed, can help you or your child enjoy better sleep and more energy during the day. By adopting a consistent sleep schedule, reducing exposure to artificial light, and maximising your exposure to natural light, you can train your internal body clock to work in your favour. Small changes in your daily routine can make a world of difference in your overall well-being, leaving you feeling refreshed and energised every morning.