How to Reset Your Circadian Rhythm: A Step-By-Step Guide

Everybody has a circadian rhythm, or sleep cycle, that regulates when you feel tired and rested. You can think of it as a 24-hour clock inside your mind. If you’ve been working late, taken a long flight, or done something else to mess with your regular sleep schedule, your circadian rhythm may need reset.

 

Without a reset, you might feel tired and groggy in the middle of the day. This is called circadian rhythm disorder, and it can lead to a lot of long nights. Learn how to reset your circadian rhythm below.

 

How to Reset Your Circadian Rhythm

There are a few things you can do to reset your circadian rhythm and feel more rested. Here are some popular methods.

 

Expose Yourself to Bright Lights in the Morning

The circadian rhythm is heavily influenced by light and dark. This is why changing timezones can throw it off.

 

Right when you wake up, try exposing yourself to bright light. This tells your body that it’s morning and you need to wake up. Pull open the blinds or step outside when you wake up to properly adjust your circadian rhythm.

 

Set a Bed/Wake Time, Stick to it

The best thing you can do for your circadian rhythm is stay consistent.

 

If you want to learn how to fix circadian rhythm fast, setting a bed and wake time is one of the best ways. Figure out when you want to get to bed and wake up every day and do it. Don’t make excuses or try to stay up longer, just get to bed and wake up rested.

 

The more you do this, the easier it will get as your circadian rhythm resets. If you need help getting to sleep at night, try CBD for sleep.

 

Avoid Blue Light at Night

The light emitted by electronics is called ‘blue light.’ Sleep scientists believe this has a big effect on your circadian rhythm.

 

Blue light keeps you up at night and makes it harder to fall asleep. This can really throw off your circadian rhythm, as it effects your natural bed time. Your body wants to rest, but it can’t since you’ve just exposed it to all that light.

 

Try turning off your phone, TV, and any other blue light at least an hour before bed. Your circadian rhythm will thank you for it.

 

Avoid Napping

Any sleep outside your scheduled bedtime should be avoided at all costs.

 

This applies especially to naps over 20 minutes long. At that point, you have the chance of entering REM sleep. Your body will register this as full sleep, which will throw off your circadian rhythm and keep you up later in the night.

 

It’s Time to Reset Your Circadian Rhythm

If you’re groggy and tired in the middle of the day, you need to learn how to reset your circadian rhythm. A thrown-off sleep cycle can greatly affect your life, from your personal relationships to your work-life and more. Follow the tips above to get your circadian rhythm back on track.

 

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