You are confusing your circadian rhythm and most definitely are overstressing your body. If you are subjecting yourself to bright light exposure in BOTH pre- and post-temperature minimum 4-6 hour windows, STOP IT. If you want to shift your clock to a later wake-up time, then spending time in well-lit spaces in those 4-6 hours before your current temperature minimum will steadily push your wake-up time to later in the day. Exposure to light is the most important external factor that influences a person. Your circadian rhythm affects a number of biological processes including your sleep-wake cycle, your immune system, as well as your physical and mental health. Get sunlight on your skin! If you can’t get outside, then turn all the lights on and perform your daily tasks. Our circadian rhythms are controlled by a part of our brains called the Suprachiasmatic Nucleus (SCN). Within 10-15 minutes of waking, go outside and walk. If you want to shift your circadian rhythm to an earlier wake-up time, then begin a habit of waking up and immediately immersing yourself in light. This is one simple way to help with that shift.
#Circadian rhythm wake up time how to#
So which way do you want to go? Some people work nights and need to learn how to shift their alert hours during the night. Viewing bright light 4-6 hours BEFORE our temperature minimum will push our circadian clock to wake us up later the next day. Research has shown that if we view bright light in the 4-6 hours AFTER our temperature minimum, we will push our circadian clock to wake us up a little earlier THE NEXT DAY. Calculate your own low temperature time estimate and keep that in mind for this next part on how to shift your wake-up time. Keep a consistent sleep and wake up time: and try to keep it close to what feels natural to you (i.e., don't fight the fact that you are a night owl or morning person) Get light in the morning.
Our temperature minimum occurs 1.5-2 hours before wake-up time.
If you wear a smartwatch, go in and check your wake-up times for the past 7 days. Sleeping and waking are directly tied into our temperature, which has a daily high (about 8-12 hours after waking), and a temperature minimum (about 1.5-2 hours before your average wake-up time). Body Temperature and Circadian RhythmĮach of our bodies are on a 24-hour circadian rhythm, or clock, which tells us when to prepare for waking and when to sleep. How do you shift your circadian rhythm without simply setting an alarm for dark-thirty and suffering for a few weeks to months? There is a better way. Or perhaps you are going through a job change and now have to wake up a few hours earlier. Currently, you usually sleep in until 8:00 or 9:00 am. Let’s assume that you know your ideal schedule, and on it you’re supposed to get up at 7 AM. How to Get Up Earlier Without Relying on Willpower
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