• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

Amy Hoogervorst

Integrative Health and Wellness Coach

  • WHAT IS HEALTH COACHING?
  • ABOUT AMY
  • SERVICES
  • BLOG
    • FAITH AND SPIRITUALITY
    • MIND-BODY CONNECTION
    • MOVEMENT, EXERCISE AND REST
    • NUTRITION
    • PERSONAL AND PROFESSIONAL DEVELOPMENT
    • PHYSICAL ENVIRONMENT
    • RELATIONSHIPS AND COMMUNICATION
  • GET STARTED
    • SCHEDULE A FREE CALL
    • ACCESS FREE RESOURCES
    • VIEW ARCHIVED VIDEOS

Feb 23, 2019
MOVEMENT, EXERCISE AND REST· SELF CARE

Can I Reset My Circadian Clock for Better Sleep?

A circadian reset is possible with attention to healthier sleep habits.

With small habit shifts, we can reset our brain’s circadian clock operating in the background and affect our sleep cycles and energy levels.

In fact, you’ve reset your internal clock unconsciously if you’ve traveled across time zones or stayed up late a few times to watch an important sporting game or attend an event.

But that circadian clock is sensitive to other internal and external factors that can throw it off and make you feel out of sorts and sleep deprived for a longer time.

So how can we nudge our circadian rhythm or clock back on track when that happens? Let’s turn to the National Sleep Foundation for tips.

What is the Circadian Clock?

Our hypothalamus is a small part of the brain controlling circadian rhythm, the 24-hour cycle that ebbs and flows with energy and drowsiness at different times. Our greatest dip in energy comes between 2 a.m. and 4 a.m., when most of us are asleep, and between 1 p.m. and 3 p.m. which leads to our cravings for post-lunch naps.

Darkness signals to the hypothalamus that it’s time to release melatonin, a hormone that makes you feel sleepy. But light exposure at night, including from technology, can suppress melatonin’s release and prevent you from feeling sleepy at night.

You may feel like you’ve gotten a second wind. And so to get that signaling system working again and prevent other health problems, we need a circadian clock reset.

It’s important to get enough sleep for a healthier you, 7-9 hours for adults and even more for children. And even though we think we need less sleep as we age, the National Sleep Foundation asserts that most of us need at least 7 hours a night.

I learned the hard way how to wreck my life in 5 hours or less.

What Throws Off Our Internal Clock?

Several factors can throw off our circadian rhythm. When we’re well-rested these shifts in alertness and drowsiness become less noticeable. But when we’re sleep-deprived, we want that post-lunch nap even more. And we may find ourselves more irritable, unable to concentrate, and unable to rest well at night.

Your hormones, neurotransmitters, and genes all affect your circadian rhythm, as do external influences: sunrise and sunset, and temperatures.

Our behaviors are the ones we most can control.

How Can I Reset My Circadian Clock?

So what behaviors can we change to reset that clock, or sleep/wake cycle?

Sleep experts suggest the following:

Control lighting – Dim lights in the evenings about an hour before bedtime, and avoid all screens then. Technology affects sleep by inhibiting production of melatonin and exciting our minds.

In the morning, as soon as the alarm goes off, turn on as many lights as possible or get outside into the daylight as soon as possible.

Consider Fasting – Studies at Harvard have shown that on long flights, fasting while traveling and adapting immediately to the new sleep and eating schedule may help fend off jet lag. And in our daily lives, adhering to a 12-hour or less window of eating may help reset our circadian clock. For example, eating dinner at 6 p.m., and then nothing else until at least 6 a.m.

Adhere to a sleep schedule – Going to bed and waking up at consistent times, even on weekends, benefit circadian rhythm. To make this adjustment, shift in smaller increments, 15 minutes at a time.

Pay attention to caffeine and exercise – Some times of day are better for exercise than others, if you’re focusing on resetting your internal clock. And caffeine later in the day can affect the quality of your sleep.

Visit sleep.org for more insights and tips on sleep habits from the National Sleep Foundation. And if you need help creating new habits and strategies, we can explore sleep and other areas through Integrative Health Coaching.

Hi! I’m Amy Hoogervorst, a National Board Certified Health and Wellness Coach. I’m glad you’re here! I invite you to subscribe to my weekly Well Check, delivered each weekend via email, for more resources and information.

Tweet
Share
Pin

Don’t Miss out

Join our newsletter to get all the latest!

Previous Post: « Practice Gratitude for and to Yourself
Next Post: 4 Things I Learned in Winter 2019 »

Primary Sidebar

MEET AMY

Hi! I'm Amy Hoogervorst, a National Board Certified Health and Wellness Coach, integrative health coach, and creative entrepreneur offering grace and space for a healthier you. Read More…

Amy Hoogervorst is a ReCODE 2.0 Certified Health Coach. Badge is blue and green lettering primarily on a white background

Latest on the Blog

A Bredesen ReCODE coach helps people concerned about or living with cognitive decline implement lifestyle changes that are part of the Bredesen protocol. Colorful image depicts a brain with many synapses and activity

Recently I trained as a Bredesen ReCODE Coach, adding to my professional knowledge base and credentials as I look to help anyone concerned about their brain health. But my desire to prevent and reverse cognitive decline goes beyond a professional achievement. It’s deeply personal, too. About five years ago, someone close to me received a […]

Let’s Connect

  • Facebook
  • Instagram
  • LinkedIn
  • Pinterest
  • Twitter

Latest on Instagram

Scenes from two hikes in the last week - with tons Scenes from two hikes in the last week - with tons of wildflowers! Today is the last day of National Wildflower Week, which raises awareness of the critical role these beauties play in sustaining biodiversity. Native wildflowers have relationships with local wildlife, supporting bees, birds, and butterflies for a living landscape. You also can create your own living landscape with native plants that will thrive in your area.

Find a Native Plant Society near you for more information, and shop native plant nurseries.
Sharing a few glimpses from the retreat I organize Sharing a few glimpses from the retreat I organized and facilitated last weekend in central North Carolina. What a lovely time apart from the world, yet in community. (Everyone else seemed to appreciate it, too!) A couple of days ago I received an email from a participant who said, "You made us all feel safe, welcomed and cared for emotionally and physically and I greatly appreciate that." 🥰

All of these participants said they'd do it again, too. We'd love for you to join us, when it happens. Next date TBD.

 I announce upcoming events and opportunities first through my WellCheck e-newsletter, so if you're not on my email list, that's the place to start. 💌 Visit amyhoogervorst.com/subscribe to add yourself!

#graceandspaceforahealthieryou #wellnessweekend #healingrhythms #retreat #mindbodyspirit #timeapart #timeforyou #lifepractices #integrativehealthcoach 
#compassion #connection
I'm no longer calling this exercise a Suitcase Car I'm no longer calling this exercise a Suitcase Carry. This kettlebell does not have wheels and my suitcase does! The 2023 name of this exercise is the Target Basket Carry.

Gym days = practice for real life situations. Go get it done, friends! You'll thank yourself.

#gymlife #practice #thisislife #strengthtraining #trainingforlife #strongwomen #agewell #kettlebell #carrythatweight #integrativehealthcoach #graceandspaceforahealthieryou
A Puppy PSA: No amount of caffeine (or sugar) can A Puppy PSA: No amount of caffeine (or sugar) can make up for a poor night's sleep.

Both caffeine and sugar, as well as a room that's too warm or bright or noisy, can interfere with sleep.

The good news, if your sleep wasn't up to par last night? You get another opportunity for quality rest tonight. (Or most anytime you want, if you're this guy.)

How can you set yourself up for success tonight? Think through what you already know about your habits and sleep hygiene. What's one small thing you might be able to do differently today or this evening that could lead to better sleep?

And in the interim ... Who else wants a nap? ✋🏼

#thursdaythoughts #psafromthedog #psafromahealthcoach #sleep #naptime #takecareofyou #restandrestore #westielife #selfcare #healthcoach #selfcareisntselfish #graceandspaceforahealthieryou
Follow on Instagram

Tags

accountability anxiety best self books challenge choices coaching dreams exercise faith faith and sweat fitness friends goals grace and space for a healthier you habits health health coaching healthy eating healthy food healthy lifestyle holidays inflammation memories mindfulness mindset movement nutrition perseverance personal growth PhotoOrganize Me photos recipes resources rest self-care sleep social media stewardship stories stress sugar wellness what i learned Youngevity
  • PRIVACY POLICY
  • DISCLOSURES
  • CONTACT
© 2023 Amy Hoogervorst - All Rights Reserved

We are using cookies to give you the best experience on our website.

You can find out more about which cookies we are using or switch them off in settings.

Amy Hoogervorst
Powered by  GDPR Cookie Compliance
Privacy Overview

This website uses cookies so that we can provide you with the best user experience possible. Cookie information is stored in your browser and performs functions such as recognising you when you return to our website and helping our team to understand which sections of the website you find most interesting and useful.

Strictly Necessary Cookies

Strictly Necessary Cookie should be enabled at all times so that we can save your preferences for cookie settings.

If you disable this cookie, we will not be able to save your preferences. This means that every time you visit this website you will need to enable or disable cookies again.