Our bodies have a natural bio-clock (the so called circadian rhythm), which can easily get out of balance and influence our energy levels, mood and general well-being. In some cases, an imbalanced internal clock is the cause of digestive problems, insomnia, chronic fatigue, immune system dysfunction, hormonal imbalance, anxiety, depression, and more. The body clock is especially sensitive to changing time zones, doing shift work, or simply staying up late and going to bed too late. Read on and find out how you can overcome these challenges and reset your body clock.
Balance your circadian rhythm
There are two key factors in overcoming both jet-lag (due to changing a time zone) as well as a general lack of sleep (due to late nights out, working night shifts, staying up reading or watching TV, or worrying yourself sick over a problem). To reset your body clock you need some sun (at the right time!!) and some food (also at the right time!!). Here is how you do it.
Firstly, if you are going to fly long hall, there are a few things that you need do to avoid severe jet-lag:
- Adjust your clock to the time zone you are going into as soon you board the plane. Don’t play mind games trying to constantly calculate the time difference between the place you flew from and the place you are supposed to land at. Forget the old time zone and work only with the new one while you are on the plane.
- There is some benefit to fasting for 10-16 hours starting a couple of hours before you board the plane. If you can’t do that, eat your meals on the plane according to your new time zone.
- Do not drink any alcohol on the plane. Drink coffee ONLY if it is early morning in the new time zone.
When you arrive at your new destination, or when you are at home but your sleep is out of rhythm:
- Get up at dawn and go out in the sun for 30 minutes with no sun glasses on.
- Get natural light exposure as much as you can during the whole day.
- Have coffee ONLY in the morning. Absolutely no caffeine after midday.
- Stay hydrated.
- Stay away from all electronic devices as much as you can, but especially after 7pm (no TV either).
- Do not eat after 7pm and be in bed by 10pm.
- Sleep in total black out. Even if you can’t sleep at night, just rest in the dark. Do not turn on the lights, and especially do not turn on your computer, your phone or the TV.
Follow these tips, and you will be able to reset your biological clock quickly.