Rise and shine – Keep’er Fit

Isn’t it great to see the bright spring mornings once again, and the past few days of sunshine is welcomed by all.

It’s incredible how nice weather can boost people.

There is a spring in our step, more of us are out walking, running, cycling… and wearing a smile. It’s a big difference from the wet, dark mornings of the winter!

The early sunrise has a massive effect on us physically. We were born to wake with the rising sun and sleep when it sets.

These physical and mental processes are controlled mainly by our circadian rhythms – the physical, mental and behavioural changes that follow a 24-hour cycle. These natural processes respond primarily to light and dark.

Our biological clocks require circadian rhythms, specific molecules that interact with cells throughout the body.

These are all coordinated by a master clock in our brains, keeping everything in place. Isn’t the human body amazing?! All of this is going on every second of the day without us consciously doing a thing.

What we can do is find ways that work alongside our biological clocks and our circadian rhythms. As mentioned above, our circadian rhythm responds primarily to light and dark.

During the cold winter months, with later sunrises and earlier sunsets, our mood and energy levels can be negatively affected. The opposite can happen during the spring and summer months when the sun rises early and sets that bit later, kick-starting our cadmium rhythms earlier, giving us more energy and increasing our mood,

Below is a list of habits that can help reset your circadian rhythm, help you sleep better, control your weight, immune function and digestion. In other words, it makes you feel more like YOU again. If you have chronic and long-term problems with your sleeping patterns, I would suggest that you seek the advice of a professional.

Get outside in the morning

I’m a massive fan of this one and it’s something I have made into a habit. Every morning as the sun rises, I step outside and help kickstart my 24-hour circadian rhythm resulting in feeling more awake, being physically active and helping me sleep better at night.

Sleep schedule

We are all creatures of habit, and our bodies love it when the habits are good and help it function. Going to bed at the same time every night is one thing, but waking up at the same time every morning is equally important. That includes the weekends. Upsetting this too much can make your circadian rhythm worse.

As a guide to help you with your sleep pattern, melatonin, a hormone that your brain produces in response to darkness and helps make you sleepy, usually begins triggering the body to rest around 9pm and starts slowing down (which cues the body to wake up) around 7.30am. Try to orient your sleep schedule around these times with extra time for winding down before bed. I usually aim for about 9.30am and wake at 5.30am.

Naps

If you are struggling with your sleep pattern, napping is like topping up your poor sleep pattern, setting you up for another restless night. Napping can be great if you have a good sleep pattern and also for recovery or preparation for work/sports performance.

If you have a poor sleep pattern and feel sleepy during the day, do some exercise for 30 minutes – even better if that is outside.

No afternoon coffee

Caffeine stimulates that brain and can also suppress melatonin production, leaving you more awake and wondering why you can’t switch off. If you are consuming coffee, try taking it in the AM and make sure you have hydrated well before drinking it.

Eating late

What you eat can impact how you sleep, and food and alcohol cause heartburn. Aim to give your body 12 to 16 hours without food to reset (including the hours you sleep).

Doing so means your liver won’t be working as hard throughout the night. When your master clock triggers the release of melatonin, it also sends signals to the liver, telling it to stop creating enzymes to turn calories into energy and instead begin storing energy.

The more food you put in your body before bed, the harder your liver works, and more food is stored than burned.

Cut back on screen time

One simple habit that has changed my life is that I don’t bring my phone into the bedroom. This gives my brain time to switch off and adjust to the low-level light (side lamp) I use for reading.

Again, let me stress that if you struggle with your sleep pattern on a consistent basis for an extended period, please seek medical advice. In the meantime, I think we can all improve at least one thing that will help our circadian rhythm, making
us healthier, happier and more active.

By Gary Wallace