Have you ever wondered why some days you feel alert and energetic, while some days you’re tired? How many hours do you usually sleep? Are you sleeping on a freestyle schedule? Maybe you are messing with your body clock!
The circadian rhythm, or body clock, is our body’s natural 24-hour clock, which tells our body to operate on a sleep-wake cycle. One’s body clock depends on others for many reasons, such as hormones, digestion, and body temperature. A well-regulated body clock is crucial for a youth as it impacts one’s growth, learning, mood, memory, and energy levels. With all of that, sleep indeed is a secret power.
According to Better Health Channel, a teenager suggests having at least eight to ten hours of sleep every night. This is more than what a child or an adult requires.
However, most youths nowadays only get 6.5 to 7.5 hours of sleep every night, and some get less.
What are the factors that affect our body clock?
Light and dark have an impact when we sleep, affecting our body clock, but other things can influence it, such as:
- Food intake;
- Stress;
- Physical activity;
- Temperature;
- Overnight or off-hour work shifts;
- Medications;
- Mental health conditions, and
- Poor sleep habits.
What are some tips for a healthy body clock?
In order for us to have a healthy sleep schedule, here are some basic ways to start it now!
- Set a consistent sleep schedule.
- Go to bed and wake up at the same time every day (even on weekends).
- Limit screen time before bed.
- Avoid devices at least 1 hour before sleeping and use lights that you are comfortable with.
- Get morning sunlight.
- Wake up early in the morning to catch natural light that helps reset the body clock and boosts alertness.
- Create a calming bed time routine.
- Set at least one activity that will interest you before sleeping, such as reading, journaling, or light stretching.
- Mind your diet and drinks.
- Avoid heavy meals, caffeine, and sugary snacks close to bedtime.
- Stay physically active.
- Start exercising regularly, as activities like jogging and running can support better sleep quality.
PUP Intern, Angelou B. Pucayan