Sleep Resolution: How to Fix Circadian Rhythm

Have you ever woken up feeling exhausted even after a full 7–9 hours of sleep? Or, have you found yourself wide awake in the wee hours of the morning for no apparent reason? If so, your internal clock — also known as your circadian rhythm — might be out of sync. While it’s easy to blame stress or a late cup of coffee, there’s more at play when it comes to your sleep-wake cycle.

Understanding what affects your circadian rhythm and how to reset it can make all the difference in achieving the restorative sleep you deserve. Here are our expert tips on how to fix circadian rhythm so you can wake up feeling refreshed and ready to conquer the day.

1. Create a consistent sleep schedule
2. Prioritize natural light exposure during the day
3. Avoid stimulants such as caffeine or alcohol before bed
4. Choose the right mattress 

What is circadian rhythm?

Think of your circadian rhythm as your body and mind’s built-in sleep tracker: it regulates when you feel sleepy or awake based on light exposure and other environmental cues. For example, when the sun goes down, and you are exposed to less light, your brain begins to release certain hormones to help you get ready for bed — and in the morning, your circadian rhythm will raise your body temperature to let you know when it’s time to wake up. 

When this rhythm gets thrown off, your sleep quality can take a serious hit. 

How do I know if my circadian rhythm is off?

It may not be super simple to tell when your internal clock is not ticking correctly, especially if you suffer from sleep disorders like insomnia or sleep apnea. Here are some signs your circadian rhythm might be out of balance:

• You struggle to fall or stay asleep (Keep reading: How long should it take you to fall asleep?)
• You feel groggy or fatigued even after a whole night’s rest
• You have no energy in the afternoon but get a second wind at night
• You’re more irritable or anxious than usual
• You have trouble focusing or staying productive during the day

As we always say, sleep allows your body to function properly during the day. Without it, you put yourself at risk for a plethora of different health problems. So, how do you get to the root of your sleep problems? Let’s discuss it.

What can throw off your circadian rhythm?

Keeping your circadian rhythm in line is directly linked to your daily habits that help promote quality rest, also known as your sleep hygiene. The following factors could be the cause of your restless nights as well as signs of not getting enough sleep:

• Too much exposure to artificial light. Whether you enjoy watching TV before bed or scrolling through social media while actually in bed, artificial light, also known as blue light, that comes off of your devices can trick your brain into thinking you need to stay awake, thus making it difficult for you to fall asleep.
• Irregular sleep schedules. Falling asleep and waking up at different times every day confuses your internal clock. Am I supposed to get sleepy at 10 p.m. or at 3 a.m.? When am I supposed to wake up? Consistency is key.
• Feeling stressed or anxious. When your mind is racing or you’re feeling worried, your brain can’t signal to your body that it’s time to unwind for bed.
• Uncomfortable sleep environment. A noisy, hot, or uncomfortable mattress can disrupt your ability to relax. 
• Travel and jet lag. Changing time zones forces your body to adjust to new light cues, often leaving you wide awake when you should be sleeping. Even if you’re not traveling far, the strain that travel can put on your body can have negative effects on your sleep quality.
• Stimulants too close to bedtime. We know we said earlier that you can’t always blame your sleepless nights on that afternoon caffeine, but indulging in stimulants such as coffee and dark chocolate too close to bedtime can keep you alert for longer.

In order to get your internal clock back on track, you’ll need to know how to reset your circadian rhythm. Luckily, it can be done with just a few simple adjustments.

How do I reset my circadian rhythm?

Create a consistent sleep schedule

The best way to reset circadian rhythm is to keep yourself on a strict sleep routine. Your body needs to follow a consistent sleep schedule to determine when to release those sleep hormones at the appropriate time. This includes going to sleep and waking up around the same time every day — yes, even on weekends. Be sure you’re getting a full 7-9 hours of sleep each night for optimal performance.

Struggle to fall asleep? Check out our tips for how to fall asleep when you can’t

Soak up the sun

When there is light outside, we’re meant to be awake — and when there is darkness, we’re meant to be asleep. Natural sunlight in the morning and afternoon tells your body to stay awake throughout the day! If you’re experiencing daytime fatigue, take a brief walk outside in the sun and let your skin soak in the rays to give you an energy boost (but wear sunscreen and sunglasses to protect yourself). 

If you struggle with getting enough natural light, especially in winter, consider using a light therapy box in the morning (also known as a SAD lamp that is marketed toward those with seasonal affective disorder). It mimics natural sunlight and can help reset your internal clock.

Read our tips on how to adjust to daylight savings

Cut off stimulants before bed

To experience uninterrupted sleep through the night, you must avoid any stimulants for a while before heading to sleep. While we know caffeine and electronics will keep our brains alert, alcohol actually inhibits your ability to get deep REM sleep — so while it’s not necessarily a stimulant, it can disrupt your sleep quality.

How many hours before bed should I avoid stimulants?

• Caffeine: At least six hours before bedtime
• Artificial light: At least two hours before bedtime
• Alcohol: At least four hours before bedtime

Choose the right mattress

Your mattress plays a crucial role in how well you rest. If your bed is uncomfortable or unsupportive, you’ll likely toss and turn no matter how in-sync your circadian rhythm is.

At Texas Mattress Makers, we manufacture handcrafted mattresses tailored to your specific comfort and support needs. No matter who you are or how you sleep, we’ll help you find the perfect mattress for deep, restorative rest. Only then will you reap the benefits of a good night’s sleep.

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No One Makes Mattresses Like Texas Mattress Makers

Now that we’ve laid out our tips for how to fix circadian rhythm, we hope that you take your sleep quality seriously. To reset circadian rhythm, you have to prioritize your health, rethink your current habits, and invest in a top-quality mattress that will actually satisfy all of your needs.

If the idea of shopping for a new mattress intimidates you, then you will appreciate the Texas Mattress Makers experience. As a locally owned and operated family business, we want to ensure every customer who enters our doors feels comfortable and cared for. Our mattress experts have helped thousands of Texans improve their sleep through our mattresses crafted with the highest quality materials available. Here’s what a customer had to say about their recent shopping experience with us:

“This is my first mattress from Texas Mattress Makers and I’m super satisfied with my purchase and in-store experience. They are also a Houston-based company, so you’re dealing with people who know and support our city and its communities. 100% recommend to anyone looking for a new mattress!”

Abimael C. | Satisfied Sleeper | Meyerland Location

Visit any of our Houston mattress stores to find your dream mattress. Whatever budget you’re working with or preferences you need satisfied, we can guarantee that you’ll experience better rest after sleeping on our mattresses.

More Helpful Articles by Texas Mattress Makers:

• Solutions for the Most Common Sleep Problems
• Is Oversleeping Bad? The Dangers of Too Much Sleep
• Reasons We Feel Tired After Eating
• 5 Unexpected Benefits of Sleep
• How Much Sleep Do I Really Need?