Introduction 🌙
Your circadian rhythm is your internal 24‑hour clock. When it’s aligned, you fall asleep faster, sleep deeper, and wake up clearer. When it’s off, everything feels harder.
This guide shows how to reset your rhythm using light, timing, and consistent cues.
Circadian Basics 🔬
The master clock
A tiny brain region coordinates daily rhythms in sleep, hormones, temperature, and digestion. Light is its strongest time cue.
Phase advance vs. delay
Morning light tends to shift your clock earlier (advance); bright late‑night light pushes it later (delay).
Why regularity wins
Consistent wake, meals, and activity create stable signals your clock can follow.
Reset Strategy 🧭
Pick a target wake time
Wake at the same time daily (±60 minutes on weekends). Anchor morning light and movement to it.
Morning light, evening dim
Go outside within an hour of waking. At night, use warm, low light and avoid bright screens up close.
Shift gradually
Move bedtime by 15–20 minutes every 2–3 nights until you hit your goal.
Food, Caffeine, and Activity 🍽️
Meal timing
Eat most calories earlier in the day; avoid heavy late dinners. Finish eating 2–3 hours before bed.
Caffeine window
Keep caffeine to the morning or early afternoon (earlier if sensitive).
Daily movement
Exercise strengthens circadian cues. Avoid intense workouts right before bed.
Travel & Social Jet Lag ✈️
Before you fly
Shift sleep and light exposure toward the destination by 30–60 minutes per day.
On arrival
Anchor to local time: morning light, mealtimes, and movement. Short naps only if needed (10–20 minutes).
Weekend drift
Keep sleep/wake within 1 hour of weekdays to avoid “social jet lag.”
Conclusion & Takeaway ✅
Light early, dim late, and regular timing—these simple levers reset your clock. Align the basics and your sleep will follow.
📝 Mini Action Plan
- Tonight:
- Dim screens and room lights 60–90 minutes before bed.
- Set your alarm for a fixed wake time (keep it all week).
- This Week:
- Get outdoor light within an hour of waking daily.
- Finish dinner at least 3 hours before bedtime.