Clock now sits at the center of this dementia and brain health question.
Resetting your body’s clock, or circadian rhythm, is essential for maintaining good health and ensuring you get quality sleep. Here are some simple and effective ways to get your internal clock back on track:
First, **expose yourself to natural light**. Start your day by spending a few minutes outside in the morning sunlight. This helps signal to your body that it’s time to be awake and alert. If you can’t get outside, using a light therapy lamp is a great alternative.
Next, **establish a consistent routine**. Go to bed and wake up at the same time every day, even on weekends. This helps your body get into a regular rhythm and makes it easier to fall asleep and wake up feeling refreshed.
**Regular exercise** is also crucial. Try to fit in some physical activity early in the day, like a morning or early afternoon workout. This not only helps keep your circadian rhythm in sync but also boosts your energy levels throughout the day.
Another important aspect is **time-restricted eating**. Eat all your meals within a consistent window, ideally between 8 and 12 hours, and avoid eating too close to bedtime. This helps keep your metabolism and body clock aligned, ensuring better sleep quality.
**Limit substances that can disrupt sleep**, such as alcohol, caffeine, and cannabis. While these might help you fall asleep initially, they can significantly reduce the quality of your sleep. Try to avoid them altogether, especially in the hours leading up to bedtime.
Finally, **reduce screen time before bed**. The blue light from screens can trick your brain into thinking it’s still daytime, making it harder to fall asleep. Switch to dimmer lighting and use warm or amber bulbs to signal to your body that it’s time to wind down.
By incorporating these simple habits into your daily routine, you can effectively reset your body’s clock and enjoy better sleep and overall health.
For more, see Alzheimer’s Association — clinical trials.
