Navigating Seasonal Shifts
And, because your body is so finely tuned and sensitive to change, even subtle changes in light, temperature, and environment that each season brings can have an effect. The transition between seasons can pose unique challenges to our circadian rhythms. Shorter days in winter can mean we need more sleep at night, and longer, sunnier evenings in summer can lead to later bedtimes and earlier mornings.
How To Support Your Circadian Rhythm
There are many ways we can help support our circadian rhythm, with no one size fits all. For example, if you do shift work, have a newborn baby, or work late evenings, you may find that your natural sleep-wake cycle changes.
Here are some helpful ways you can support your natural rhythms.
1. Limit Screen Time: Minimise your exposure to screens, especially before bedtime, as the blue light can disrupt your body's production of sleep-inducing hormones.
2. Establish a Routine: Maintain a consistent sleep schedule, even on weekends, to regulate your body's internal clock. Try going to bed at the same time every night, and don’t hit snooze on your alarm.
3. Look into the Light: Embrace the morning light and make it part of your routine. Take a stroll, savour a cup of tea under the rising sun, or simply sit in its glow for a few minutes. This exposure to natural light signals your body that it's time to wake up, helping to regulate your circadian rhythm.
4. Create a Calm Environment: Make your bedroom a place that helps you relax and promotes sleep by keeping it dark, quiet, and comfortable.
5. Practice Relaxation Techniques: Incorporate mindfulness, deep breathing, or progressive muscle relaxation into your bedtime routine to signal to your body that it's time to unwind and switch off.
6. Mindful Eating and Drinking: Avoid heavy meals and caffeine close to bedtime. Opt for light snacks if needed, and drink plenty of water throughout the day. Sip on a soothing herbal tea before bed to help you slow down.
7. Wash Away the Day: The physical act of cleansing away your day before bed can help you to relax. Why not add some soothing essential oils, such as lavender, to promote a sense of calm?
