Nothing starts the day off better than a good night’s sleep. Unfortunately, many of us struggle to get enough ZZZs, which could be due to disruptions in our circadian rhythm—the internal clock that affects alertness and sleepiness throughout the day. Our “circadian clock” controls hormones, digestion, the immune system, and blood pressure—all crucial for better sleep quality and overall well-being. So, when our rhythm is out of whack, the rest of our body is, too.
Luckily, you can promote a consistent circadian rhythm by adding a few healthy habits to your daily routine:
1. Maintain a regular sleep schedule.
2. Get outside in the morning.
3. Use AROMAFLORIA’s Sleep Ease Collection (Bath Salts, Body Scrub, Bubble Bath, Pillow Spray, Nasal Stick, & Nasal Pouch) which combines the following calming essential oils for relaxing, pain-reducing relief before bedtime:
• Bergamot soothes the senses and reduces pain.
• Lavender restores balance and induces sleep.
• Valerian relaxes the body and mind and reduces pain.
• Hops delivers all-over calm and pain relief.
Let’s talk a little more about your circadian rhythm and how to maintain it...
What Is Circadian Rhythm?
Your circadian rhythm is your sleep-wake pattern that’s influenced by light and dark.
The brain receives signals 24/7 based on your surroundings, activating hormones, changing your body temperature, and regulating your metabolism to make you more alert or sleepy based on the sensory info it receives.
Shift work and travel are common circadian rhythm disrupters due to light and time zone changes. For example, if your flight leaves New York in the afternoon and arrives in Paris the next morning (a six-hour time change), your body feels ready for bed when Parisians are just waking up. Jet lag is a real drag.
Travel definitely wreaks havoc on your sleep cycle, but once you get where you’re going, here’s how to reset your circadian rhythm ...
1. Maintain a consistent sleep schedule: Go to bed and wake up at the same time every day, or close to it. Even if you stay up late on the weekend, set your alarm for the same wake-up time. Why? A consistent sleep-wake routine helps you maintain your circadian rhythm, which regulates sleep-related hormones (melatonin and cortisol) that prevent you from waking up in the middle of the night and sleeping through the alarm in the morning.
Plus, try to resist the urge to sleep in or nap after a restless night. These may feel like great, lazy-day decisions in the moment, but they’ll sabotage your circadian rhythm, so you’ll be right back to restless by bedtime.
2. Get outside in the morning: Exposure to natural light triggers the brain to produce less melatonin (the sleepy hormone) and produce more cortisol (the get-your-butt-out-of-bed hormone). When the alarm goes off, open the blinds, and if you have time, head outside for a brisk walk. Morning light resets your internal clock for a healthier day ahead.
3. Use calming essential oils before bedtime: Aromatherapy has been used for centuries to improve overall well-being, including sleep quality. Using calming essential oils before bedtime such as Bergamot, Lavender, Valerian, and Hops helps soothe the mind and body, signaling the brain to prepare for restful slumber.
Now, you can fix your circadian rhythm to get the restorative sleep your mind and body crave every...single...night.
Maintaining a consistent sleep schedule, getting enough morning light, and using calming essential oils before bedtime improves your circadian rhythm for restful sleep.