Circadian rhythm is the fluctuation in activity occurring in our physiology roughly over a 24-hour period. It can be affected by external stimuli, the main two being light and food. A robust circadian rhythm that is in alignment with the day/night cycle is paramount to a happy healthy life.
Here is a few tricks to help you achieve just that:
- Expose your eyes to bright daylight early in the day, as soon as possible after waking. Even when it’s cloudy, there will still be enough blue light and brightness to reset the circadian clock in the brain, although you will need more time. You may choose to go outside for a short walk (no sunglasses) or have breakfast by a big window.
- Reduce light in the evening – ideally avoid screens for 2-3 hours before bedtime. As a minimum, make use of the night mode on your device and keep the brightness as low as possible. Keep your evening lighting soft and yellow. There are also special light bulbs emitting no blue light at all. Additionally, avoid overhead lighting in the evening – position the lights below eye level as this avoids stimulating the area of the eye that communicates directly with the master clock in the brain.
- Eat within a specific time window, no more than 12 hours. It can (and should) be even shorter to allow enough time for gut repair. As a rule of thumb, only eat during daylight hours as this is when digestion is at its most efficient. It is recommended to stop eating (and snacking) at least 2-3 hours before bedtime. Water is fine at all times. Starting and closing your eating window at approximately the same time every day will also ensure digestion efficiency.
In summary, we need a lot of bright light in the morning and as little as possible after sunset and are supposed to eat only when it’s light.
Curious to find out more? Come chat to us about all things wellness and your health needs at our Next Open Day: 10am – 4pm on Sunday September 17 at Crombie Room, Home of Compassion
Next Open Day: 10am – 4pm on September 17 at Crombie Room, Home of Compassion Wellington.
FREE health assessments, taster treatments, ionic footspa, natural healing balms and creams, free workshops, café and more. Cash and koha.
For consultations/appointments: Email:brooklynwellnesshub@proton.me
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