The Circadian Rhythm Framework
Regulating your internal clock
The Circadian Rhythm Framework emphasizes the importance of regulating your internal clock to improve sleep quality and overall health. This framework is based on the idea that our bodies have an internal clock that regulates our sleep-wake cycle, and that exposure to natural light and darkness can help regulate this clock.
- Our bodies have an internal clock that regulates our sleep-wake cycle
- Exposure to natural light and darkness can help regulate our internal clock
- Irregular sleep schedules or work non-traditional hours can disrupt our internal clock
- Get morning sunlight exposureExposure to natural light in the morning helps regulate your circadian rhythms, which can improve the quality of your sleep. Spend some time outside in the morning, or open your curtains to let sunlight in.Pro tipTry to get at least 30 minutes of morning sunlight exposure to help regulate your circadian rhythmsWarningAvoid wearing sunglasses or using UV-blocking windows, as these can filter out the beneficial effects of morning sunlight
- Avoid screens before bedThe blue light emitted by smartphones, tablets, and computers can suppress the production of melatonin, the hormone that regulates our sleep-wake cycle. Avoid using these devices for at least an hour before bedtime.Pro tipUse blue light filtering glasses or apps that filter out blue light from screensWarningAvoid using electronic devices in bed, as this can disrupt your sleep patterns
- Establish a consistent sleep scheduleGo to bed and wake up at the same time every day, including weekends. This helps regulate your body's internal clock and can improve the quality of your sleep.Pro tipUse a sleep tracker or app to monitor your sleep patterns and identify areas for improvementWarningAvoid sleeping in late on weekends, as this can disrupt your sleep schedule and make it harder to wake up during the week
- Get some afternoon sunlight exposureExposure to natural light in the afternoon can help regulate your circadian rhythms, which can improve the quality of your sleep. Spend some time outside in the afternoon, or open your curtains to let sunlight in.Pro tipTry to get at least 30 minutes of afternoon sunlight exposure to help regulate your circadian rhythmsWarningAvoid wearing sunglasses or using UV-blocking windows, as these can filter out the beneficial effects of afternoon sunlight
A person who gets morning sunlight exposure finds that their sleep quality improves significantly, leading to better physical and mental health
A person who avoids using screens before bed finds that they are able to fall asleep faster and sleep more soundly
The Circadian Rhythm Framework was developed based on research that shows that our bodies have an internal clock that regulates our sleep-wake cycle. This research has been conducted by sleep scientists and experts in the field, including Dr. Matt Walker.