There’s a reason we tend to wake up around the same time each mornings — and why, we can feel sleepy at the same time in each night. As long as we’re not pulling all-nighters or traveling across several time zones, our bodies tend to want to follow consistent sleep patterns, which is key for getting the high-quality sleep we need. In fact, there are a number of steps that we can take to try to reset our body clock.
Human Biological Clock
The body clock, also known as the circadian clock or simply “circadian rhythms,” is a natural, internal process that regulates the sleep-wake cycle and other behavioral and physiological processes in living organisms.
It is driven by an internal “biological clock” that is influenced by external cues such as light and temperature.
One of the most well-known functions of the body clock is its role in regulating sleep. The body clock helps to determine when we feel awake and when we feel tired, and it plays a crucial role in the consolidation of memories during sleep.
Dysregulation of the body clock has been linked to a number of negative health outcomes, including insomnia, fatigue, and even an increased risk of certain diseases such as diabetes and cardiovascular disease.
The body clock is controlled by a group of cells in the brain called the suprachiasmatic nucleus (SCN). The SCN receives signals from the eyes about the presence and intensity of light, which helps it to synchronize the body clock with the external environment.
The SCN also communicates with other parts of the body through the release of hormones such as cortisol, which helps to regulate the body’s energy levels and metabolism.
Factors That Affect Our Body Clock
There are a number of factors that can affect the body clock, including age, genetics, and lifestyle. For example, as we age, our body clock tends to shift, leading to changes in sleep patterns and other behaviors.
Similarly, certain genetic variations can make some people more or less prone to body clock dysregulation. Lifestyle factors such as shift work and exposure to artificial light at night can also disrupt the body clock, leading to sleep problems and other health issues.
How Body Clock Shape Our Habit
One of the most important ways in which the body clock shapes our habits is through its influence on our sleep-wake cycle. When the body clock is functioning properly, it helps to regulate the timing and duration of sleep, as well as the quality of sleep. This, in turn, can have a significant impact on our daily habits and routines.
For example, if we are well-rested and have a regular sleep schedule, we may be more productive and have more energy throughout the day. Conversely, if our body clock is disrupted and we are not getting enough sleep, we may feel tired and sluggish, which can impact our ability to concentrate and perform at our best.
The body clock also plays a role in other aspects of our daily habits, such as our appetite and metabolism. For example, research has shown that the body clock can affect our hunger hormones, such as ghrelin, which can impact our food choices and eating habits. Similarly, the body clock can influence our metabolism, with some studies suggesting that certain metabolic processes are more efficient at certain times of the day.
How Do We Change Our Body Clock?
While the body clock is a highly complex and dynamic system, there are a number of steps that we can take to try to change it.
1. Exposure Yourself to Light During The Day
One of the most effective ways to change the body clock is through exposure to light. The body clock is controlled by a group of cells in the brain called the suprachiasmatic nucleus (SCN), which receives signals from the eyes about the presence and intensity of light.
By exposing ourselves to bright light during the day, particularly in the morning, we can help to “reset” the body clock and improve sleep quality.
Similarly, reducing exposure to light at night, especially to artificial light, can also help to regulate the body clock and improve sleep.
2. Consistent Sleep Schedule
Establishing a consistent sleep schedule is another important step that can help to change the body clock.
By going to bed and waking up at the same time every day, we can help to “train” the body clock to fall asleep and wake up at the desired times.
This can be especially helpful for people who have trouble falling asleep or staying asleep at night.
3. Consume Melatonin Supplements
Another way to change the body clock is through the use of melatonin, a hormone that is produced by the body and helps to regulate sleep.
Melatonin supplements can be taken in the evening to help promote sleep, and some research suggests that they may be effective for improving sleep quality and helping to reset the body clock.
However, it is important to speak with a healthcare provider before taking melatonin or any other supplement.
4. Healthy Diet and Exercise
It is also important to consider lifestyle factors that can affect the body clock, such as stress and diet.
Engaging in stress-reducing activities such as exercise and relaxation techniques can help to improve sleep quality and regulate the body clock.
Similarly, eating a healthy, well-balanced diet and avoiding caffeine and alcohol close to bedtime can also help to improve sleep and regulate the body clock.
Bottom Line
Overall, the body clock is a crucial aspect of our biology that plays a significant role in shaping our habits and routines.
By understanding how the body clock works and how it can be disrupted, we can take steps to optimize our body clock and improve our overall health and well-being.
This may involve making lifestyle changes such as getting regular exposure to natural light, establishing a consistent sleep schedule, and avoiding exposure to artificial light at night.
