Circadian Rhythm: Keeping Your Internal Clock Healthy in the Dead of Winter

Did you know that the body has multiple circadian rhythms? A circadian rhythm is a 24 hour cycle that is part of the body’s internal clock. These run in the background of our system and allow the body to carry out essential processes with the ‘master clock’ being situated in the brain.

Our master clock is greatly influenced by light which makes the cycles deeply connected to day and night. These cycles are responsible for balancing and regulating our physical and mental processes, making it key to be mindful of and work with seasonal changes for optimal health.

The most commonly known circadian rhythm is the sleep-wake cycle, and today we will be looking at how it gets thrown off and what we can do to keep it balanced in these darker winter months.

Not only does the lack of light in the winter months affect our sleep, it also affects our mood, appetite and overall mental state as a byproduct. When it’s cold out, it may be tempting to lounge around and do less in the day, especially on dreary days, but napping too much can actually negatively affect our sleep. 

Let’s take a look at a few things that negatively affect our sleep-wake cycle and some solutions to try this winter:

Irregular Sleep Schedule

It may sound obvious, but not getting enough sleep is detrimental to our health. Not having regular bedtime hours or getting at least 7-8 hours of quality sleep greatly affects our circadian rhythm.

Try this: Choose a bedtime that you want to stick to & cultivate a ‘wind down’ time so your body gets used to winding down before bed. There are phone apps that have a bedtime reminder that can be helpful for keeping on track of this, but don’t forget to put the screen away!

Poor Light Intake

Not getting enough natural light affects our master clock and confuses the functions in the body and too much blue light (especially before bed) decreases the amount of melatonin our body makes. This is because when we are exposed to too much artificial light at the wrong time (bedtime) our body is still being kept on ‘awake mode’ when it should be winding down, thus resulting in poor sleep.

Try this: Turning off artificial lights/screens at night time as you are winding down for bed and getting in the sunlight as soon as you can after waking up. A morning dose of vitamin D is the best way to boost your energy, help to adjust to ‘awake mode’ and stop melatonin production in the body. Even if it is an overcast day, getting as much natural light as you can (anytime) during the day will help maintain a balanced system.

Sedentary Lifestyle

Not enough movement or exercise in the day keeps the body’s systems more sluggish and not functioning properly.

Try this: If you don’t have a regular exercise practice and are hesitant to jump into one, adding in any kind of regular movement will help rebalance your sleep quality. Suggest going for a walk around the block after a family holiday dinner, taking the stairs more often, doing some light stretching, dancing in your living room or with friends… whatever feels good!

Lack of Proper Nourishment/Hydration

When there is dehydration and/or a mineral and vitamin imbalance, it greatly reduces sleep quality/quantity.

Try this: Drink more water. Consider vitamin D, Magnesium, Calcium and Theanine as supplements and if you have troubles falling asleep, try taking Melatonin and/or teas made with botanicals that help with inducing sleep. Herbs such as Valerian and Passionflower help to relax the nervous system and bring on a good night’s sleep.

Interrupted Breathing Patterns

When our nasal passages are blocked and we are more congested, it could lead to unhelpful breathing patterns in our sleep and a dysregulated sleep cycle. 

Try this: I know that in the cold months it is tempting to sleep with the heat cranked on, but sleeping in an environment that is not too hot and stuffy will assist with clear breathways. Try using a Neti Pot to flush saline solution through the nasal passages at bedtime.

Hopefully these are good tips and reminders for better quality sleep this winter. 

As the days get shorter and the nights get longer and you find you are still struggling with feeling well-rested, do consult with your healthcare provider to see if they can assist you further. 

I wish you a well-rested winter season. Goodnight!