Struggling to sleep? Why your circadian rhythm matters!

Did you know 1 in 5 adults in the UK aren’t getting the sleep they need? Are you one of them?

Sleep is vital for you to function optimally and feel your best! Yet, most people will struggle to get adequate sleep at some point in their lives. If you struggle with sleep deprivation, this article is here to help!

According to the NHS, an adult needs 7 to 9 hours of sleep per night.¹ Research shows around 1 in 5 adults in the UK don’t get adequate sleep.² These statistics highlight just how significant sleep deprivation is to so many of you.

Lack of sleep has serious health consequences, including physical and mental effects. Common sleep disturbances include parenthood, health conditions, shift work, stress, medications, travel, or poor sleep habits. Whatever the disruption is for you, it’s essential to focus on what you can do to improve your sleep.

One important factor to address is your circadian rhythm. Let’s explore this in more detail…

What is circadian rhythm?

Circadian rhythm is a 24-hour internal clock. It is commonly known as the sleep-wake cycle. Your body responds to the light changes within your environment.³ Keeping you alert in the daytime and supporting sleep at night.

Disturbance of the circadian rhythm can negatively impact various systems within the body, including the immune system, reproductive system, gastrointestinal tract, endocrine system, and cardiovascular system.⁴ This broad array of effects emphasises the importance of circadian rhythm regulation.

Hormones are key to circadian rhythm – specifically, melatonin and cortisol. Melatonin is a hormone produced by the pineal gland that regulates the sleep-wake cycle.⁵ Melatonin is released when it’s dark to support sleep.⁶ In contrast, cortisol is higher in the morning to support alertness.⁷ Various factors can unfavourably affect evening melatonin levels, including alcohol consumption, smoking, caffeine, shift work, medications, ageing, and evening light exposure.⁸ Night-time light exposure commonly comes from electronic devices and artificial indoor lighting.

How to regulate your circadian rhythm by implementing two simple changes

Now you know what circadian rhythm is, let’s delve into how you can regulate it for a better nights sleep:

Light exposure – Being exposed to early morning sunlight may modulate the circadian rhythm and improve sleep.⁹ Natural light and fresh air can also make you feel great! It can be as simple as having your morning coffee in the garden or going for a small walk shortly after waking.
Limit screen use in the evenings – The blue light produced by your screens can block the secretion of melatonin.¹⁰ Limiting your screen time in the evenings can effectively support your circadian rhythm. The disruption of the circadian rhythm due to night-time light exposure has been linked to metabolic dysfunction and mood disorders.¹¹ Instead, focus on a relaxing evening routine to support good, quality sleep. The following are great screen-free activities to support relaxation – a warm bath, a cup of caffeine-free herbal tea, a good book or a calming meditation.