According to research, 30% of the world's population - in some countries it reaches 50% - suffers from some kind of mild or severe sleep disorder, while in Greece, according to data from the Ministry of Health a decade ago, approximately two million citizens suffer from insomnia .

Rising stress and anxiety, the increased time we spend in front of our mobile screens, and poor sleep habits are just some of the many causes that can deprive us of a good night's sleep.

Something else we will add to this list is the asynchronous circadian rhythm - or in other words, our biological clock.

The circadian rhythm, which comes from the Latin phrase circa diem , meaning around the day, refers to the 24-hour cycle that regulates the bodily functions of almost all living things, from sleep to waking.

When these rhythms are not well synchronized, we may experience symptoms of insomnia, daytime sleepiness, poor performance at school or work, and many other problems.

The good news?

You can "reset" your circadian rhythm to optimize your sleep and overall health.

In this article you will learn more about circadian rhythms, how they work, and how to reset them so you can enjoy the quality sleep you deserve every night.

What is the circadian rhythm?

As mentioned above, circadian rhythms are behavioral changes linked to an internal clock, which follows a cycle of approximately 24 hours. These biological rhythms are present in most living organisms, including animals, plants, and microbes.

In humans, circadian rhythms help regulate:

• body temperature
• nutrition and digestion
• hormonal activity and
• other basic body functions.

Circadian rhythms are regulated by the master clock in the brain, known as the suprachiasmatic nucleus (SCN). This structure, which consists of about 20,000 neuron cells, is responsible for coordinating all biological clocks in the body.

The function of the suprachiasmatic nucleus relies heavily on sunlight, which sends time information through the eyes to other parts of the body to keep circadian rhythms aligned.

For example, when light enters our eyes, this information is transmitted to the pineal gland in the brain to suppress the production of melatonin - the hormone that makes us feel sleepy. For this reason, circadian rhythms are closely linked to the cycle of day and night.

Reasons why desynchronize the circadian rhythm

There are many things that can set our circadian rhythms out of sync. Some of these are:

• Irregular working hours
• Not keeping consistent sleep or wake times
• Poor sleep hygiene (excessive caffeine/alcohol consumption) before bed)
• Jet lag
• Taking medication
• Blindness or lack of exposure to light for prolonged periods of time
• Long hospital stay where the patient is constantly exposed to bright light

How reprogram your circadian rhythm?

A disrupted circadian rhythm can lead to more than just sleep loss. It can also lead to weight gain, mood swings, and a higher risk of countless health problems, including diabetes and cardiovascular disease.

Fortunately, there are some easy tips you can follow to get your circadian rhythm and sleep patterns back on track.

Let's go see.

1. Keep a consistent sleep/wake schedule

If you go to bed at 9:30 PM one night and 1:00 AM the next, then as you can see, you are not helping your circadian rhythm to regulate properly.

Research shows that people who frequently change their sleep schedule may disrupt their biological clock and are therefore more likely to experience reduced productivity in the workplace. while they are also placed at a higher risk of chronic diseases, such as diabetes, obesity, and heart disease.

Having a set bedtime and wake-up time may remind you of your school days, but it's crucial for maintaining your circadian rhythm. So, create a schedule that works for you and stick to it.

2. Engage in relaxing activities before bed

Going to bed at the same time every night sounds simple. But what if you're not getting sleepy at your desired bedtime?

In this case, it is useful to get into the habit of relaxing your mind and body before bed. The benefit of such a habit is significant, as your brain associates it with sleep and essentially, by systematically doing these activities, you train your brain and body to feel sleepy at a specific time.

But how do you relax your mind and body before bed? Try enjoying one of Prosleep's high-quality gravity blankets , designed with comfort and stress relief in mind. Gravity blankets harness the power of Deep Tactile Pressure to relax your nervous system and flood your body with chemicals that induce deep, restful sleep.

For example, you can relax on the couch with a gravity blanket and read a book or spend the whole night wrapped in her comfortable embrace.

3. Schedule your meal times and stay consistent

Although research is currently limited, some scientists believe that food intake is a signal that potentially affects our circadian rhythm . Because when our eating patterns change, a strong feedback is sent to our body's biological clocks, which potentially shifts the timing of other rhythms.

To help support your natural circadian rhythms, try eating at consistent times each day. If you don't have a consistent schedule, it's a good idea to carry some healthy snacks with you so your body knows to expect food at the same time each day. This will restore the homeostatic nature of your body clock and may help with your irregular sleep patterns.

4. Exercise daily

Exercise is another possible indicator of circadian timing. Research shows that exercising early in the day delays melatonin production, making a person feel more active during the day and more tired early at night, which can also shift their bedtime. Conversely, exercising late in the afternoon appears to shift sleep times, causing a person to fall asleep later at night.

Regardless of when you manage to fit some time into your schedule for exercise, the important thing is to be consistent. Try to exercise at about the same time every day, and remember to exercise outdoors when the sun is still high in the sky to get exposure to bright natural light that helps regulate your circadian rhythm.

5. Wake up and expose yourself to sunlight

Try to expose yourself to sunlight as much as possible after waking up, because light is considered the strongest signal for the circadian rhythm and helps it synchronize with the external environment.

Open the blinds as soon as you wake up and go outside for a walk. Take the dog with you or put on your headphones and go for a 10-minute walk. The important thing is to get outside and let the light enter the retina of your eyes.

During the winter, natural sunlight can be difficult to come by. However, you can talk to your doctor about light therapy, which can be done at home and may help relieve insomnia symptoms related to circadian rhythm disorders and jet lag.

6. Avoid light at night

Similarly to the point above, you should limit your exposure to light at night. Artificial light at night directly affects the body's circadian clock, suppressing melatonin secretion and making it more difficult to fall asleep at normal bedtime.

According to the US Centers for Disease Control and Prevention (CDC), our internal clocks are most sensitive to light about two hours before our usual bedtime and throughout the night until about an hour after our usual waking time in the morning.

To synchronize your circadian rhythms, dim the lights at least two hours before bed and make your bedroom environment dark. You can block out light with a sleep mask, blackout curtains on windows, and blackout tape on any lights emitted by electronic devices.

The room should be dark like a cave.

7. Keep the temperature low

Body temperature is another biological function under the control of the suprachiasmatic nucleus. Our body temperature naturally decreases at night to prepare us for sleep and increases in the morning to promote wakefulness. For this reason, many people fall asleep more easily when the room is at a cooler temperature. As we have written in the relevant article, the ideal bedroom temperature for sleeping is between 15.6 and 19.4 degrees Celsius.

If you don't have air conditioning to cool you down, you can try our innovative cold gravity blanket , designed specifically for the warm nights of the year and for those who tend to sweat in their sleep, regardless of the season.

8. Use caffeine and melatonin supplements sparingly

To have a regular sleep schedule and reset your circadian rhythms, you may need to stay awake longer or go to bed earlier than your body wants.

If you need help staying awake, caffeine can be an effective, short-term energy booster. Similarly, melatonin supplements can be a temporary solution for people who need help falling asleep earlier. Consult your doctor before taking melatonin supplements.

Frequently asked questions about circadian rhythm

Is the circadian rhythm constant for everyone?

The timing of circadian rhythms changes with age. Babies gradually develop the components of their circadian rhythms after birth. Children generally tend to go to bed earlier than teenagers, while teenagers are more likely to have a delayed circadian rhythm and stay awake late into the night. In general, adults who adopt healthy sleep habits have fairly stable circadian rhythms.

What are the signs and symptoms of circadian disorder?

The most common symptoms associated with circadian rhythm disorders include difficulty falling asleep, staying asleep during the night, waking up too early, and being unable to get back to sleep. You may also notice changes in your mood, such as increased feelings of depression and anxiety, as well as strain in relationships and poor performance at work or school.

How long does it take to restore my circadian rhythm to normal function?

It depends on what's causing your circadian clock to be off. For example, if you're traveling across time zones, the rule of thumb is that it usually takes your body one day per time zone to adjust to a new location. However, some people may need more time than others.

Is the circadian rhythm affected by blue light radiation?

Yes, the blue light emitted by our electronic devices has a big impact on our circadian rhythms. Studies show that any amount of blue light — even a brief glance at your smartphone during the night — signals to your brain that it’s time to be awake and alert. To get quality sleep, avoid looking at any screen for at least 30 minutes before bed, and it’s a good idea to ban electronic devices from the bedroom altogether.

What are the effects on our health when the circadian rhythm is disrupted?

Circadian rhythms that are out of sync with the external environment can lead to frustrating sleep problems, including difficulty falling asleep at night and reduced sleep overall. In the short term, this can lead to impulsivity, slower thinking, mood swings, and an increased risk of accidents. In the long term, disrupted circadian rhythms can potentially contribute to a range of physical and mental health problems, including weight gain and obesity, cardiovascular disease, hypertension, diabetes, and psychiatric disorders such as anxiety and depression.

Tackle stress and insomnia with a gravity blanket

Gravity blankets are the most effective way to deal with insomnia and stress without medication, as they have been used for many decades to help people suffering from anxiety disorders, autism, and other sensory disorders.

How do they work?

They are designed to apply gentle, steady pressure to the entire body, which occupational therapists call “ Deep Tactile Pressure .” This steady pressure relaxes the nervous system and helps the body naturally increase levels of serotonin and melatonin (the hormones of happiness and sleep) while reducing levels of cortisol, which is responsible for stress.

As a result, the mind stops "racing", the heart rate drops, the mood improves and the body enters a state of complete relaxation.

Choose the one that weighs closest to 10% of your body weight and upgrade your sleep from the very first night.