If you feel low on energy in the morning and struggle to wake up without an alarm, your body clock could be telling you something. Tuning in to your body's internal clock (or your "circadian rhythm") is the key to waking up feeling like a million bucks. Keep reading to learn how you can make 4 easy tweaks to your daily routine to keep your circadian rhythm in check, so you can wake up feeling refreshed and ready to take on the day.
Your circadian rhythm is a natural, internal cycle that tells you when to eat, sleep and rise over a 24-hour period. This cycle is controlled by an area of the brain that responds to environmental cues, such as sunlight and temperature. That's why you're most alert while the sun is shining and are ready for bed when it’s darker and cooler outside. If you follow your body’s natural cues regarding when to eat, sleep and rise, your circadian rhythm should remain balanced. However, when there is misalignment between your lifestyle and your circadian rhythm, your eating and sleeping patterns can slip out of sync, which can lead to adverse health effects in the long run . That's why it's important to establish healthy habits that work in tune with your circadian rhythm, so your bodily systems can operate efficiently to support optimal health and energy.
Here are 4 easy ways to support the optimal function of your circadian rhythm, so you can wake up feeling like a million bucks!
When it’s dark at night, your eyes send a signal to your brain that it’s time to feel tired. Your brain then sends a signal to your body to release melatonin, a hormone which makes your body tired and supports deep sleep. However, exposure to blue light in the evening can trick your brain into thinking it is still daytime, which disrupts your circadian rhythm . Reducing technology usage in the evening is the easiest way to avoid this disruption, or you can install an app on your device which blocks blue light (new smartphone models typically have this functionality pre-installed). To further support a deeper sleep and reinforce your circadian rhythm, try relaxation techniques before bed like reading a book, taking a bath, listening to relaxing music, practising deep breathing, meditation or gratitude journaling. Taking time to focus on relaxation and mindfulness before bed is easily neglected when we get busy, however if you invest in establishing healthy bedtime habits, you'll be one step closer to waking up and feeling like a million bucks.
Your morning routine has a massive impact on how the rest of your day unfolds and your circadian rhythm functions optimally when it works to a regular routine. By waking up at the same time every day and going to sleep at the same time every night, you can work in tune with your circadian rhythm and can start the day feeling more energised, as your bodily functions can operate more efficiently. A routine waking and sleeping cycle keeps our digestive system and metabolism in balance and supports an optimal functioning immune system . A healthy sleeping cycle can also improve your motivation levels in the morning, meaning you will be in a better position to enhance your productivity and make the most of every day.
In addition to getting the right amount of sleep, one of the easiest ways to promote a healthy circadian rhythm is to eat well balanced meals at regular intervals. Eating meals at the same time each day promotes healthy weight management and can reduce the risk of developing nutrition-related conditions . This means avoiding skipping breakfast, eating nourishing meals throughout the day, and most importantly, being consistent. Ensuring you have the right ingredients on hand is critical for sticking to any healthy eating plan. Craft Smoothie makes it easy to establish a consistent healthy breakfast routine with superfood smoothie ingredients delivered to your door each week. Whether you're trying to lose weight with smoothies, or want to ensure you're getting a high fibre, nutrient-dense breakfast each morning, Craft Smoothie is an easy solution for ensuring that you start your day off on the right foot.
It's no surprise that adequate hydration is crucial to staying healthy and supporting optimal function of every system in the body. We know that when we're dehydrated, we feel low on energy and have difficulty concentrating, meaning our productivity will ultimately take a hit. However, the impact that hydration has on our bodies while we're sleeping is often overlooked. When you haven't had enough fluids throughout the day, your body's ability to produce melatonin is inhibited. This can make it harder to fall asleep and stay asleep at night, thus disrupting your body's circadian rhythm. Make sure you're keeping hydrated throughout the day and try not to drink any fluids 1 to 2 hours before going to bed. Starting your day with a hydrating breakfast is a smart way to kickstart your daily hydration routine. Smoothies are the perfect breakfast option because you can incorporate a range of hydrating ingredients into one meal. Combining ingredients that are highly concentrated in water, such as strawberries, pear, pineapple, grapes, orange, peach, carrot, spinach and kale, makes it easier to achieve your optimal water intake each day.
We're proud to be helping thousands of New Zealanders to feel like a million bucks in the morning with a quick and nutritious breakfast solution. To see if Craft Smoothie can make a difference in your day, try a smoothie kit delivery and we'll send you everything you need to make our healthy smoothie recipes at home.
 Circadian Misalignment: The Common Problem You Never Knew You Had - Huffington Post
 How And Why Waking Up At The Same Time Every Day Can Improve Your Health - CBC Wellness
 Why Your Random Eating Schedule Is Risky For Your Health - Health.com
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