Circadian rhythm – is the 24-hour internal clock in our brain that regulates cycles of alertness and sleepiness by responding to light changes in our environment

Are you feeling sluggish in the mornings recently? This might have something to do with your circadian rhythm.

We’re mammals, and so biologically humans are supposed to hibernate. However, with our evolution, our lives don’t get put on hold during the winter. Instead, we often suffer from symptoms of fatigue and sluggishness. But here’s the thing: research has shown that the circadian rhythm doesn’t actually succumb to the winter blues, even if does feel like we’re supposed to sleep longer.

Our bodies are resilient, and they adjust to the changing daylight patterns by fine-tuning the timing of various physiological processes. This adaptation helps us maintain optimal functionality and well-being despite the seasonal shift.

I know what you’re thinking. Why do we want to stay in bed during the winter? This is simply because of the natural light changes. Light is a powerful aspect that influences the circadian rhythm and body clock. During the winter months, as the sun sets earlier and rises later, our exposure to natural light diminishes. This reduced exposure triggers changes in the production of melatonin, the sleep hormone, leading to premature feelings of drowsiness in the evening.

Staying in bed all day even when you’re not sick kind of “throws off” the circadian rhythm and internal body clock, which makes it harder to fine-tune it again.

How can we defeat the feelings of sluggishness during the winter and prepare ourselves for a good night’s sleep?

Tips for Harmonizing with Winter’s Circadian Rhythm:

1. Maximise Natural Light Exposure: Spend time outdoors during daylight hours, especially in the morning. Open curtains and blinds to let natural light into your living and working spaces.
2. Establish a Consistent Sleep Schedule: Maintain a regular sleep routine, going to bed and waking up at the same time each day, even on weekends. This helps reinforce the circadian rhythm.
3. Limit Screen Time Before Bed: Reduce exposure to artificial light, particularly from screens, at least an hour before bedtime. Consider using “night mode” features on devices to minimise blue light exposure.
4. Create a Relaxing Bedtime Routine: Engage in calming activities before bedtime, such as reading, gentle stretching, or meditation, to signal to your body that it’s time to wind down.

What have you learnt from this blog post? Let me know in the comments below or DM on Instagram!

Signing off,

Pepetoe x