How To Live In Sync With Your Day Night Rhythm

A perfect day night rhythm

In a previous blog, we discussed the wonderful benefits of living in sync with your circadian clock or day-night-rhythm. 

Enjoy benefits such as improved sleep, increased energy and motivation, increased muscular strength, gut health and a healthy metabolism. 

You can read more here: 5 Benefits Of Living In Sync With Your Day-Night-Rhythm

In this blog, we look at some of the things you can do to get in sync with a day-night-rhythm that works for you while maximising the benefits it offers. 

Remember, not many of us function well in militant style home living. My advice would be to have a look at the below and then consider trying one or two of them to see how you feel. You could add more in, or adjust as you become familiar with the routine. Keep it enjoyable and embrace the benefits.

Waking Up In The Morning

Depending on where you live in the world, aim to wake up at around 5am, 6am or at dawn. Ideally anytime between 5am and 8am is a good time to wake up. Keep it consistent from day to day with a maximum variation of 15-30 minutes.

Breaking The Overnight Fast

Fasting is a buzzword of the health industry, making it a bit confusing at times since there’s a lot of information out there and it’s actually quite natural and simple. 

Keep a fasting time of at least 12 hours overnight, which simply means the time between your last meal of the previous day and the first meal of the following day.

For example, if you’re done eating dinner by 7pm don’t have breakfast coffee or anything with calories before 7am but then also make sure you don’t have breakfast too late in the morning.

Have a good breakfast, anytime before 8am and at the latest eat around 8am. (Try some of my breakfast ideas in the blog)

Daylight And Morning Sunshine

Try and get some daylight and sunshine exposure as soon as you can after waking up, as long as there is daylight at this time of day where you live. If there’s no daylight, get hold of some seasonal or bright lights that can mimic your morning daylight. 

If you live in a part of the world where it’s dark until later in the morning then consider getting a ‘wake up light’ as an alarm clock. 

Daylight is a wonderful way to start the day so get as much as possible of this free health booster. 

Exercise Is Best In The Morning

If you can, schedule your exercise routine for the morning, it’s the best time of the day to move according to your circadian clock. 

If you are exercising at night, try to do it before dinner or at sunset. Depending where you live, try to move again before dinner, if not then at sunset. This can vary a lot depending on where you live and time of year.    

Natural Daylight During The Day

If you have to work indoors, and you don’t have much natural exposure to light, try to take breaks outside or near natural light throughout the day – even if they are short. Getting as much exposure to the outside and natural daylight as possible. 

Lunch And Dinner Meal Timing

Have lunch at a set time everyday as far as possible.

Enjoy an early dinner where you’re finished eating by 7 o’clock at the latest if at all possible. If you can end at 6 o’clock, even better. Make sure you have nothing to eat or drink that has any calories after dinner. 

Evening Light And Winding Down

When it comes to winding down for bedtime, make sure you only have soft – red , orange and yellow frequency lights at night – similar to a fire. 

If your house is full of blue lights and LEDs like most houses these days, then the easiest thing to do to get the right lighting is to get a standing light or a separate lamp.  Keep it where you have your most winding down time at night. 

Avoid All Blue Screens At Night, If You Can

Try to avoid all blue screens at night or anything that has a back light such as phones, laptops, e-readers, ipads, tablets of any kind and TV. 

If you cannot imagine yourself avoiding those, then switch them onto night mode which will help but it doesn’t give you the reds, oranges and yellows that you need to stimulate your body for good sleep.

If you do need to be on screens periodically or regularly at night then strongly consider getting nocturnal blue blocker glasses. These aren’t the normal see-through glasses with the blue protection film on them you would wear for work during the day. They are the amber or red coloured blue blocker glasses that are specifically for night work.  

If these work for you then you can wear them in the house with your blue light or LEDs on in the evenings too. 

Sleep in a dark room, as this helps your body fully rest while producing sufficient melatonin. 

In my 3-Week Detox Course we take action on some of these steps and see what makes a difference for health and the feeling of general wellbeing. Creatures of habit, humans are made to live within the comfort of a rhythm.  All we need to do is get in sync and reap the rewards. To learn more about my 3-Week Detox Course visit this link:

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