How to Sleep Better By Working With Your Body Clock

Understanding your circadian rhythm could be the first step toward more restful, consistent sleep.

Doomscrolling aside, sleep problems have been present long before the age of the internet. If anything, they have just become more common with the easy accessibility of distractions, such as gadgets and social media. But of course, it’s just one of the many culprits that can keep us awake; it may also stem from psychological and physical concerns that can disturb our circadian rhythms.

Circadian rhythm is not just about sleep. It is the body’s natural 24-hour internal clock that also manages hormone release, immune function, and metabolism, and can affect your mood. Vogue Philippines sits down with Dr. Christopher J. Allen, a double-board-certified sleep medicine physician and pediatric neurologist, to share his expert opinion on keeping this system well-regulated and helping you sleep well.

Common reasons for disrupted circadian rhythm

For Dr. Allen, the common causes of circadian rhythm disruption include irregular sleep and wake times, light exposure at the wrong times, and shift work or jet lag. “Your circadian rhythm is usually dictated by light exposure, so scrolling on a bright phone at midnight or waking up at 6 A.M. on the weekends but sleeping in until 10 A.M. sends your internal clock mixed signals. They call that social jet lag,” he says.

Other reasons that we may not notice include late caffeine, heavy meals, and inconsistent schedules that can compound the problem.

Signs that your circadian rhythm is out of sync

There are three signs that your circadian rhythm is disrupted: difficulty sleeping at a reasonable hour, struggling to wake up even after enough hours in bed, and feeling wide awake at bedtime but exhausted in the morning.

“They may also notice changes in their mood, increased appetite, brain fog, and digestive issues. If someone feels like their body wants to live in a different time zone than their life requires, then most likely your rhythm is out of sync,” adds Dr. Allen.

How to reset your circadian rhythm and improve sleep

Dr. Allen says there are four pieces of advice he always gives his patients. First, get at least 10 to 20 minutes of bright light, preferably outdoor light, within an hour of waking so it can anchor your internal clock for the entire day. Second, keep a consistent wake time seven days a week; wake time is the anchor, not bedtime. Next, dim the lights and screens in the last hour before bed so the brain can release melatonin normally. Lastly, time your meals and exercise earlier in the day when possible because the body responds to food and movement, not just light.

Habits to avoid

Some people rely on melatonin gummies when they have trouble sleeping at night, but Dr. Allen advises against becoming dependent on them. Moreover, even when you haven’t gotten enough sleep the previous nights, do not sleep dramatically longer on weekends to make up for it; it will only make you feel worse rather than recovered.

While many people on the internet are guilty of this, Dr. Allen is also against revenge bedtime procrastination, which is staying up late scrolling to reclaim personal time. Lastly, do not take long, late-afternoon naps, which can eventually reduce your sleep drive at night.