Circadian rhythm refers to your body’s internal clock pendulum. It controls all the changes that occur in our bodies within 24 hours, according to the internal sleep-wake clock. These changes may be of physical and psychological nature and are triggered by light exposure, eating, movement, sleep, darkness, and more.

Many modern lifestyle factors can disrupt your circadian rhythm, such as artificial light and lack of sun exposure.

Sunlight is the leading factor in the circadian rhythm. However, the amount of daily obligations and job duties prevent us from getting enough sun exposure. This, of course, directly influences one’s circadian rhythm. 

Sunlight is the main source of blue light. This form is a longer wavelength, and it inhibits the production of melatonin and makes us feel alert and awake. 

Additionally, exposure to blue light is rising during the night. Our TVs, smartphones, and LED lights are all sources of unhealthy blue light. Shorter wavelengths of blue light classify as harmful as they can cause eye strain and retinal damage. These can confuse your body’s clock, which can accelerate brain aging and be bad for your cognitive performance over time.

Many people with an unhealthy circadian rhythm and sleep try to make up for lack of sleep with caffeine, but coffee cannot replace sleep. It only blocks your ability to feel tired or fall asleep.

Here are some tips on how to improve your sleep and circadian rhythm:

• Limit the unhealthy blue light exposure, especially before bed and through the night. Avoid watching lots of TV or videos on your phone before bed. If you limit the exposure to light, melatonin is secreted. This will regulate your circadian rhythm and tell your body that it’s time to sleep.
• You can also use blue blocker glasses. These will reduce eye strain and negative effects of unhealthy blue light. 
• Increase the exposure to healthy blue light in the morning. In contrast, sunlight or light alarms will send a signal to your body that it’s time to wake up.