How In Sync Are YOU With The Natural World?
All of the natural world has a circadian rhythm, including you! All beings in nature respond to the daily cycles created by the earth and sky. The rising and setting of the sun, temperature fluctuations, UV light intensity; all provide information that sends signals to our brain about what time of day it is. Our DNA is supposed to be in tune with the rhythms of nature.
Our bodies take cues from nature all day, which influences our circadian rhythm. But because our modern lifestyle keeps us indoors for 95% of the time, we often miss the nudges that Mother Nature gives us. So what can we do about this?
There are a lot of simple ways you can get back in tune to enhance your sleep quality and mental alertness throughout the day. This is equally important for both sleep onset and sleep maintenance.
1. Be in sync with nature throughout the day. First thing in the morning, go outside and get sunlight on your skin and eyes. This sends a powerful message to your brain that it’s morning- time to wake up and get your brain in gear. I recommend at least a 15-20 minute walk every morning, regardless of the weather. This also gives you the benefit of gentle exercise and lymph movement, fresh air, and hopefully, a connection with nature if you live near a park or natural outdoor environment.
2. Get outside as much as possible throughout the day. Morning exposure is important, but the intensity of the sun changes throughout the day. Witnessing these changes with our eyes helps our biology understand what time it is, whether you’re consciously aware of it or not. So ideally, get outside at many different times throughout the day to keep your body in tune. At a minimum, aim for one time in the morning, once in the afternoon and once in the evening.
3. Avoid artificial light at night or wear glasses to help your brain understand that it’s nighttime. Dim your computer screens and phones so you don’t get bright light at night. To learn more about blocking blue light at night, see my blog post here.
4. Take a warm shower or bath before bed. A warm shower or bath before bed has several positive benefits. One, it can be quite calming and relaxing, helping us to wind down from our day and release some built-up stress. Two, when you take a warm shower, and then allow the body to cool down, this drop in body temperature signals the brain that it’s getting close to bedtime. When the sun goes down, the temperature outside naturally starts to drop, our DNA expects this as another signal that the day is done, and sleep is near. So by taking a warm bath or shower, we’re heating up our body, and when we get out of the shower, our body temperature naturally drops. By doing this, we’re mimicking this important cue from nature. Thirdly, adding this as part of your regular nightly routine that is done consistently, will cue your mind that you’re preparing for sleep.
5. Watch the sunset. Getting sunlight on your eyes as the sun goes down is just as important as morning light. Enhance your circadian rhythm, AND take in the beauty of nature by watching the sunset at night.
6. Go to bed by 10 p.m. and get up at the same time each morning. I know, I know, this one is so hard! But going to bed and getting up at the same time each day is another way for your circadian rhythm to be in sync. It sends important messages to your brain about what time of day it is, and the body likes consistency. Going to bed by 10 p.m. is also important, as this is the optimal time for the body to retire according to practices like Traditional Chinese Medicine.
Want to learn more about the importance of circadian rhythm? I recommend the book ‘Change Your Schedule, Change Your Life‘ by Dr. Suhas Kshirsagar.
As always, don’t hesitate to contact us if you need help in getting your health back on track. We’d love to hear from you!
Cathy Cooke, BCHN, BBEC Holistic Nutritionist and Building Biologist is the founder of Whole Home and Body Health which provides EMF Assessments, Mold Testing, and Nutrition and Health Consulting located in Boise, Idaho. Cathy is available for consulting via skype and phone, and is also willing to travel as needed for home assessments. Schedule an appointment today!