Tips to sync your circadian rhythm

Our circadian rhythms, the natural cycles that govern our sleep-wake patterns, are crucial for overall health. Not only do we feel more energetic when we sleep and wake at the right times for our bodies, but living in alignment with our 24-hour cycles has a big impact on our metabolic health, mental health, risk for cancer, etc. Modern technologies that allow for accessibility, communication, entertainment, bright light and food around the clock have a tendency to throw our natural rhythms out of whack. Putting up some well-being guardrails can keep you from getting out of balance and get your system back on track.

Unlock the secret to a healthier circadian rhythm with these tips to keep your body clock in sync. #saslife
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1. Prioritize Exposure to Natural Light

One of the most effective ways to regulate your circadian rhythms is to align your exposure to light with the natural day-night cycle. Here's how:

Morning Sunlight: Start your day by spending time outside in the morning light. Sunlight exposure early in the day helps reset your internal clock, signaling that it's time to be awake and alert. Twenty to thirty minutes outside in the morning sun is ideal, but any time outside during daylight hours (even on a cloudy day) can help.

Avoid Bright Lights at Night: In the evening, reduce your exposure to artificial lights, especially the blue light emitted by screens. Blue light can suppress the production of melatonin, the hormone responsible for making you feel sleepy. If you have trouble avoiding devices after dark, adjust the settings to reduce blue light and/or use blue light blocking glasses.

2. Maintain a Consistent Sleep Schedule

Keeping regular evening and waking routines help reinforce your body's natural cycle.

Set a Fixed Bedtime and Wake Time: Allow yourself 7-9 hours of sleep nightly and do your best to go to bed and wake up around the same time every day, even on weekends. This regularity helps your body know when to feel sleepy and when to be alert.

Avoid Late-Night Activities: Limit stimulating activities (e.g., staying out late, stressful conversations, types of exercise that invigorate you), and cut back on caffeine intake in the hours leading up to bedtime. This will help your body wind down and prepare for sleep.

3. Eat in Harmony with Your Circadian Rhythms

Your meal timing and quality impacts your digestion and metabolism. Here's how to align your eating habits with your internal clock:

Eat Regular Meals: Keeping meals at consistent times each day (ideally at least 3-4 hours apart) helps to regulate your body's internal clock, allowing your digestive system to anticipate meals with muscular contractions to move food through and digestive secretions with enzymes to break down food.

Avoid Eating Late at Night: It is best not to eat any later than 2-3 hours before bedtime (and ideally while the sun is up) when we are most insulin resistant. Not only is avoiding late evening eating good for our blood sugar levels and metabolic health, but this timing also reinforces our natural circadian rhythms helping us to get a restful night’s sleep.

Focus on a Balanced Diet: Swings in blood sugar can affect hormones like cortisol which can impact energy and sleep. Meals that are rich in whole foods, including non-starchy vegetables, lean proteins and whole food sources of carbohydrates (e.g., fruit, legumes, root vegetables, whole grains), can support overall health and help maintain stable energy levels throughout the day.

Limit Caffeine: Avoid caffeine, especially in the afternoon and evening, even sooner if you are sensitive.

Eat Earlier in the Day (but maybe not too early): Most experts agree that it is best to get the majority of our nutrition early in the day, though recommendations for exact timing vary. Researcher Satchidananda Panda, PhD recommends timing breakfast for no sooner than an hour after waking (ideally after some exposure to sunlight) to allow melatonin levels time to drop and insulin sensitivity to increase for better blood sugar control. Skipping breakfast altogether, however, was associated with a reduction in morning cortisol in some research, inhibiting healthy fluctuations that keep us energized. Future research, individual needs and personal preferences should be considered to come up with an exact eating pattern that helps promote health and allows individuals to feel their best.

Lemon Garlic Baked Cod

Makes 4 servings
Recipe Adapted from Budget Bytes
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Ingredients

2 Tbsp butter or ghee (room temperature)

2 Tbsp avocado oil

4 large cloves garlic, minced

1 Tbsp fresh dill weed or 1 tsp dried dill

¼ tsp paprika

¼ tsp salt

4 4-6 oz filets of cod

1 - 2 lemons

Instructions

Preheat the oven to 400ºF.

In a small bowl, combine the butter/ghee, oil, garlic, dill, paprika and salt. Stir until it forms a fairly smooth paste.

Add the cod filets to a baking dish. Then add the garlic butter mixture on top of the fish, spreading it until the fish is evenly coated.

Cut half of the lemon into slices and lay them on top of the fish. Cut the remaining lemon into wedges for serving.

Bake the cod for 15-20 minutes, or until it flakes easily with a fork and the internal temperature reaches 145ºF or 63ºC. (Total baking time will depend on the thickness of the filets and the material of your baking dish.)

Spoon any juices from the bottom of the pan over the fish. Serve the cod immediately with the remaining fresh lemon wedges for squeezing juice over top.