Does anyone else feel like these winter months have lasted forever? As the days shortened during the winter, our bodies’ circadian rhythm network responded biochemically to mark the changes that tells our body to sleep more in order to sync with the external world. However, due to modern lifestyles that are so often intertwined with electronic devices, irregular work patterns and more, many find it difficult to fall asleep at night. Exposure to blue lights from our screens during the night can interfere with the body's circadian clock. As the winter months draw to a close, we will expect to see more sunlight as the clocks go forward to welcome in Spring on the 26th March.
5 Steps to Restore Your Natural Circadian Rhythm
At Morphée we’re all about getting a good night’s sleep, so here are five easy steps to follow that helps reset your body clock and help with your sleep schedule:
1. Turn off from Technology
Whether it is a new episode of your favourite show, a meme that your friend sent over or a working email that you are eager to answer, it can probably wait till tomorrow. Co-dependence of your phone is the number one enemy for making designated time to rewind your body before sleep. Make a short list of things that need your attention and turn your phone onto “don’t disturb” mode before going to bed, so you won’t fall into another doom-scrolling rabbit hole.
2. Consider taking a hot shower
Numerous studies have proven that warm baths promote sleep quality at night. The human body is conditioned to associate colder temperature with sleep, so when your body temperature drops after a hot bath, it will automatically tell your brain it is time for your body to rest. Put on some soothing music and have a few drops of essential oil in the water. Not only will it help you get sleepy, but also helps you soothe and relax after a long day.
3. Ensure your sleep environment is comfortable
Although it is exceedingly obvious that we should avoid any distractions if we aim to sleep better at night, we often ignore the environment around us because we are so used to our living conditions. Whether it is noise, scent, temperature, or even your bed sheets, be aware of your sleep environment so you can identify any potential distractions that will keep you at night. Fix it if you need to.
4. Make yourself a hot drink
While a large meal before bed is probably going to make you toss and turn, a hot beverage is a tried-and-tested method to help you feel relaxed and calm at night. There is a plethora of drinks with different active ingredients that can help induce melatonin at night too. Be it milk, hot Cocoa, chamomile tea or just water, enjoy a warm drink but make sure it doesn't contain any caffeine or irritants, otherwise your relaxation beverage does exactly the opposite.
5. Incorporate Meditation to Your Bedtime Routine
Sometimes the best way to stop a racing mind is not trying to steer away all your thoughts but rather being mindful about it. For beginners, using guided audio sessions is an easy and economical way to start the meditation journey. Use an unconnected device though, no apps etc (as per point 1). Morphée is a chic-designed, non-digital relaxation aid that combines the best meditation and sophrology techniques to help you reconnect with yourself. Better yet, it is completely screen-free, wave-free, and blue-light-free so you can enjoy ultimate relaxation at night.