In Tune with Time: How your biorhythm determines 80% of your sleep.

Yourcircadian rhythm, also known as your biological clock, is the determining factor that decides when you wake up, are active, relax, and ultimately drift off to dreamland. This complex dance of biological processes forms the basis for a healthy, energetic lifestyle. So, let's dive into this phenomenon and discover how you can give your biological rhythm a powerful boost. Stay tuned, because we're not only going to discuss science, but also give practical tips to make your biorhythm shine like never before.

Pareto Principle

In the world of good sleep and the pursuit of optimal well-being, the circadian rhythm appears to be a true champion according to the famous Pareto principle. Here, 20% of the effort yields 80% of the results. Your biological clock, as the silent director of your daily rhythm, perfectly embodies this principle. While it is tempting to focus on nutrition, magnesium supplements, and other sleep aids (which certainly have their value), research shows that the circadian rhythm itself is the true key to a good night's sleep and an energetic life. The efforts you put into understanding and supporting this natural rhythm make up the essential 20% that is responsible for as much as 80% of sleep success. So, while extras such as nutrition and supplements are certainly nice, it is ultimately the biological clock that sets the tone and takes the lead in the quest for better sleep.

What is the biorhythm?

We hope we have sparked your curiosity to learn more about biorhythms. If not, just grit your teeth and read on. Biorhythms are like an internal clock that determines the rhythm of our daily lives. They regulate not only when we are awake and active, but also when we relax and fall asleep.

This biological clock is strongly influenced by external factors, especially light. Natural daylight plays a crucial role in synchronizing our internal clock with the natural day and night cycle. As soon as the sun sets, our body begins to produce melatonin, a hormone that prepares us for rest and recovery. However, artificial light, screens, and irregular sleep patterns can disrupt this cycle.

Your biorhythm plays an important role in how deeply you sleep. It not only regulates when you fall asleep, but also the quality of your sleep throughout the night. When this rhythm is well balanced, you can enjoy more restorative and deep sleep, which is essential for your overall health and well-being. Because don't forget that the duration of sleep says nothing about the extent to which your body is rested for a new day!

The biorhythm regulates the production of hormones such as cortisol and melatonin. Cortisol helps us wake up in the morning, while melatonin helps us fall asleep and stay asleep. Surely you don't want to disrupt the production of these crucial hormones?

How Do We Ensure a Well-Functioning Biorhythm?

As mentioned above, light is the determining factor for our biorhythm. The most important thing is to synchronize your body with the rising and setting of the sun. Think of it this way: in the past, people got up with the sun and went to sleep when it was dark.

Tips for a Healthy Biorhythm:

• Morning light: In the morning, it is very important to get at least 10 minutes of direct daylight in your eyes within the first 70 minutes after getting up (do not literally look at the sun). So no sunglasses or contact lenses. On cloudy days, 20 minutes is sufficient. This signals to the body that it is morning. This ensures that you wake up properly. In addition, your biorhythm knows that it is morning, so it also knows when it is approximately evening, which in turn ensures a better night's sleep.
• During the day: During the day, it is important to get as much daylight as possible. Every bit of light is another signal for your biorhythm. For example, go for a walk during your lunch break or open your window when driving home.
• Summer: In summer, the sun sets late, so it is important to sleep in a dark room and avoid blue light in the last hour of the day. Blue light blocks the production of melatonin and increases cortisol (stress hormone) production. Make sure you have good curtains or use a sleep mask. A sleep mask is the ideal solution, as it can also be used when your partner goes to sleep later and leaves the light on, or for an afternoon nap. Want to know more about power naps? Click here.
• Winter: In winter, the sun naturally sets earlier. That's why we don't want blue light when the sun has gone down. To achieve this, we use red light (click here for a blog about red light) and blue light glasses. Blue light filter glasses are designed to reduce the blue light emitted by digital screens. Digital devices such as smartphones, tablets, and computers emit blue light, which can affect ourbiological clock and disrupt the production of melatonin, a sleep hormone. However, there is one significant caveat regarding these glasses: they must be of high quality. Most glasses on the market are of poor quality and barely filter anything. Would you like to learn more about the quality of blue light glasses? Please check out this blog.

What Else Can Give Your Biological Clock a Boost?

We already discuss most topics in detail in other blogs, so here we will only mention what works. Would you like to know why it works? We invite you to read the relevant blogs.

• Consistent sleep times: Go to bed and get up at roughly the same time every day.
• Cold therapy: Cold therapy in the morning and a warm shower in the evening. (Blog:Cold Therapy)
• Grounding: Grounding and grounded sleeping. (Blog:Grounding)

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Alina - Sleep advice for the hustle and bustle of everyday life!