Refreshing Your Internal Clock: 4 Strategies for Adjusting Your Circadian Rhythm
3 January 2023 | Harmonizing with Nature's Cycles
For centuries, our lives were intrinsically tied to the natural world, adjusting our routines according to the changing seasons. As daylight grew longer in summer, we harnessed the sun's energy for outdoor tasks, while winter's short days prompted a slower, more restorative pace. Modern lives, however, often demand constant productivity, pushing us beyond our natural limits.
Our energy levels and habits are not static; they fluctuate in response to external cues, much like the changing seasons. This ebb and flow is akin to the rhythm of nature, yet it has become increasingly difficult to hear our own internal cues amidst the ceaseless demands of today's world.
One crucial way to reconnect with these patterns is by synchronizing our circadian rhythm, an internal clock that regulates various biological processes roughly every 24 hours. Influenced primarily by light, this internal clock plays a significant role in regulating sleep, hormone release, digestion, and metabolism[1][4].
To promote better overall well-being and harmony with the changing seasons, here are four practical strategies to resync your circadian rhythm:
- Embrace Natural Light
Morning sunlight is essential for helping your body regulate its internal clock. Spend 10-30 minutes outdoors each morning to help realign your circadian rhythm[5]. Surround yourself with as much natural light as possible during the day, and limit exposure to artificial lighting, especially in the evening, to avoid disrupting melatonin production.
- Spend Time in Nature
Immersing yourself in nature can help both your physical and mental health. Camping, hiking, or even taking a mindful walk can have a grounding effect on the mind and promote feelings of calm and tranquility[6]. The Japanese practice of 'forest bathing' encourages individuals to slow down and connect with nature, fostering a sense of peace and reducing stress levels. Drawing inspiration from the natural world can help bring balance and stability to our lives.
- Move Mindfully Throughout the Day
High-intensity exercise is most beneficial in the morning and early afternoon, when our energy levels are usually highest[7]. As evening approaches, opt for gentle activities, such as stretching or yoga, which can help relieve tension and promote relaxation before bedtime.
- Prioritize Consistent Sleep Schedules
Maintain consistent sleep times, even on weekends, to reinforce your internal clock's regularity. Reduce exposure to screens in the evenings, and consider alternative calming activities, such as reading a book or taking a warm bath to promote a restful night's sleep[3].
As the days grow longer after the winter solstice, let these strategies help you regain harmony with the natural world. By realigning ourselves with the rhythm of the seasons, we can improve our overall health, energy, and sense of well-being.
‘Old Green,' a sustainable homeware brand dedicated to creating eco-friendly living spaces, encourages individuals to embrace longevity over disposability, conscious curation over trends[8]. By rescuing and creatively repurposing waste materials, they aim to inspire a more sustainable approach to home design while fostering a deeper appreciation for the environment.
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Contributing writer: Nina Copleston - Old Green
www.oldgreen.co.uk | @oldgreenstudio
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- Slow living is a concept that encourages individuals to tend towards longevity over disposability, as demonstrated by the sustainable homeware brand, 'Old Green.'
- To create a more health-and-wellness focused lifestyle, consider practicing 'forest bathing' - a Japanese technique that fosters a deeper connection with nature and promotes feelings of calm and tranquility.
- The importance of sustainability extends to our homes, and adopting a sustainable approach to home design can not only benefit our environment but also improve our overall well-being.
- For better sleep and overall health, prioritize consistent sleep schedules, avoid exposure to screens in the evenings, and engage in gentle activities, such as yoga or stretching, before bedtime.
