6 Easy Ways to Improve Your Health, Wealth, and Happiness Using Circadian Rhythm

You’ll wonder why you never did it sooner

If you’ve ever struggled to fall asleep at night or felt the need for a nap during the day then it’s likely your circadian rhythm was out of sync.

Circadian rhythm is a natural internal process often referred to as a body clock and it affects physical, mental, and behavioral changes like when we sleep or when we are at our most alert. While we may be aware of it, it’s rare that any of us actually use it to our advantage. In fact, the demands of modern-day life mean that we’re probably working against it most of the time.

Work and family commitments often dictate our sleep and wake cycles meaning we’re no longer in tune with our internal body clock. Add to this, the increasing belief that we should rise earlier to achieve more with our day, and what we end up with is a more hectic and stressful life with little or poor sleep quality.

“Time is what we want most, but what we use worst.”

— William Penn

While we believe that we’d get more done if we had more time, what we actually need to do is utilize the time we have better. By following circadian rhythm which tells us what time of day our body is best suited to specific tasks, we can become better focused and more productive.

Re-aligning your body clock is much easier than you think. So even if you can only spare a few minutes each day then you can still benefit from the natural powers of circadian rhythm

7.30 am: Rise and shine

Melatonin, a natural hormone that encourages sleep, stops being produced at this time, which in turn tells your body that it’s time to wake-up.

Research has shown though that a massive 83% of us are awake before this time which means most of us are likely tired when we wake-up and for a period of time afterward because our body is still producing melatonin. So, if you’ve been stumbling around in the dark in the mornings wondering why you’re so tired then it’s because melatonin secretion is signaling your body to go back to sleep.

Work and family commitments may mean that you simply can’t sleep in until 7.30 am but there are other changes you can make to benefit from the natural sleep-wake cycles. Exposure to sunlight as soon as possible after you rise will halt melatonin production and wake you up quicker. If the sun hasn’t yet risen though, then simply turning lights on in your house will have a similar effect. The quicker your body realizes it’s awake the more energy you’ll have to get on with your day.

9.00 am: Tackle difficult tasks

Testosterone is at its highest at this time and this means that you’ll likely benefit from increased energy, mental clarity, and a happier mood. Therefore, it’s the best time to tackle difficult tasks because they simply won’t seem so, well, difficult.

The additional benefit of getting difficult tasks out of the way first is the feeling of achievement which will boost your mood even after testosterone levels have decreased.

10.00 am: Strike a business deal

You are most alert at this time which means that it’s the ideal opportunity to focus on anything that requires attention to detail. Contracts, negotiations, and business deals are best struck at 10.00 am because you’ll be more alert to anything that may be amiss, potentially saving you time or money in the long-term.

If you don’t have the ability to schedule your day in this way, then simply preparing paperwork or reading over notes at this time of day for something that requires alertness later will lay the groundwork for success.

2.30 pm: Complete chores

Coordination is at its best at this time, so if you’re at home then it would be a good opportunity to get on with chores. You’ll be able to complete tasks more efficiently because your body is working more harmoniously.

The added benefit is that because most people typically suffer from an afternoon slump between 1 pm — 3 pm, moving around the house will wake you up mentally and physically.

5.00 pm: Hit the gym

Whilst in recent years we’ve been lead to believe that exercising in the morning is better for us, in fact, our greatest cardiovascular efficiency and muscle strength is actually at 5.00 pm.

“Take care of your body. It’s the only place you have to live.”

— Jim Rohn

So whether you enjoy running, dancing or lifting weights, your body will be able to work harder at this time than at any other point in the day.

The health benefits of exercise are widely known and include reduced blood pressure, weight-loss, elevated mood, and even increased life expectancy.

10.30 pm: Time for bed, Sleepyhead

Whilst melatonin secretion (remember the hormone that makes you sleepy) starts at 9 pm, your body doesn’t start to ‘shut-down’ until 10.30 pm. This is your signal that it’s time for bed.

If you struggle to fall asleep then there are a few things you can do to help you reach the land of nod.

• Ensure your bedroom is dark with curtains or blinds closed and all gadgets and lights off. Darkness triggers melatonin and that will help you fall asleep.
• Reduce time spent with electronics (TV, phone, laptop) for 1–2 hours before you go to bed. The blue light emitted from these devices affects melatonin production.
• Prepare for the next day. Often what prevents us from sleeping is worrying about the next day. If you can prepare your work clothes or make a to-do list then this will reduce stress as you’ll feel a lot more prepared.

Aim for 7–9 hours of sleep each night as this will ensure you are fully rested and refreshed for the next day. Going to bed at the same time every night and rising at the same time every morning will create a routine that regulates your sleep-wake cycles, making it much easier to fall asleep and wake-up in the long-term.

“A good night’s sleep and you can tackle anything. Lack of sleep and everything tackles you.”

— Talkingmums.com

Often we are so used to the routines we have created we think it’s difficult to do things a different way; that there is so much to do you can’t possibly spend an extra hour in bed or take time out to exercise. But circadian rhythm is our natural body clock and if you start listening to what your body needs then you’ll start seeing the benefits of more restful sleep, improved mental health, and increased productivity.

Check out how I improved my productivity 10x with just one small change.