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April 23, 2025 By Srini Leave a Comment

What Is Circadian Rhythm and Why It Affects Your Sleep

sleep seriesEver wondered why you feel energised in the morning some days and groggy on others? Or why you naturally wake up at the same time every day—even without an alarm? The answer lies in your circadian rhythm—your body’s internal clock that runs the show when it comes to sleep, energy, alertness, and more.

Let’s break it down.

What is Circadian Rhythm?

The term “circadian” comes from Latin:

  • “Circa” – meaning about or around
  • “Dian” – related to the day
  • Rhythm – a repeating pattern or cycle

So, it literally refers to a roughly 24-hour internal cycle your body follows every day—governing things like sleep, wakefulness, body temperature, hormones, and alertness. Interestingly, it’s not exactly 24 hours—it’s about 24 hours and 15 minutes!

The Role of Light in Circadian Rhythm

The main trigger for circadian rhythm is light. Even though research shows it can still function without external light (like in a dark room), light exposure—especially sunlight—greatly influences it.

At the core of this system is a tiny region in your brain called the Suprachiasmatic Nucleus (SCN)—often referred to as your “third eye” or biological clock. It sits just above where the optic nerves from each eye cross and processes signals related to light, helping your body know when it’s time to wake up or wind down.

Your Circadian Type: Early Bird or Night Owl?

Not everyone’s rhythm is the same. People generally fall into three chronotype categories:

  • Early Birds (25%) – feel energised early in the morning
  • Night Owls (25%) – peak energy comes later in the day
  • The Majority (50%) – somewhere in between

This 1–2 hour variation explains why some thrive at sunrise, while others come alive at night. You can find your chronotype through various free online tests.

How Circadian Rhythm Impacts Your Day

Your energy levels, alertness, heart rate, and even body temperature follow a circadian pattern. For example:

  • Core body temperature can drop by 2°C during rest
  • Heart rate can fall by 20 beats per minute

Trying to maintain consistent productivity throughout the day isn’t always natural. That’s why timing your most demanding tasks to match your personal energy peaks—say 11 am to 1 pm or 4 pm to 6 pm—can make a real difference.

Even jet lag is a result of circadian misalignment—your internal body clock is out of sync with the local time zone.

How to Align Your Body Clock for Better Sleep

Want to improve your sleep and energy levels? Here’s how to work with—not against—your body clock:

  1. Understand Your Chronotype
    Discover when you’re naturally most alert and schedule important activities accordingly.
  2. Get Morning Sunlight
    Spend 10–15 minutes in natural light as early as possible. This helps set your body clock for sleep later in the evening.
  3. Use a ‘Bedtime Alarm’
    Instead of setting an alarm to wake up, set one to start your sleep routine. Going to bed at the same time daily trains your circadian rhythm.
  4. Dim the Lights After 7:30 PM
    Reduce screen and light exposure. Even better—enjoy a candlelight dinner to encourage natural melatonin production (your sleep hormone).

Understanding and aligning with your circadian rhythm isn’t just good for sleep—it’s great for your overall well-being. By syncing your routine to your natural rhythms, you’ll find yourself sleeping better, feeling more alert during the day, and living more in tune with your body.

#BeTheForce 

April 10, 2025 By GOQii Leave a Comment

Simple Daily Rituals for Better Sleep

In our fast-paced, screen-filled world, sleep is often the first thing we sacrifice. Yet, quality rest is essential—not just for feeling energised, but for everything from immunity to blood sugar regulation and emotional wellbeing. The good news? Improving your sleep doesn’t require drastic changes—just a few mindful rituals woven into your day.

This science-backed, easy-to-follow guide will help you reset your body clock and wake up truly refreshed.

Your Morning Matters: Start the Day Right

The journey to better sleep starts the moment you wake up. Morning rituals can help align your circadian rhythm, your body’s internal clock, setting you up for better rest at night.

  • Avoid Your Phone First Thing: Give your eyes and mind a gentle start by skipping the screen for the first 20–30 minutes after waking.
  • Hydrate Before Caffeine: Begin your day with a large glass of water to rehydrate and boost your metabolism. Delay coffee or tea for at least 30–60 minutes.
  • Step Outside Into Natural Light: Spend 5–10 minutes looking towards the morning sun (never directly at it). If it’s cloudy, aim for 20–30 minutes. Morning light helps set your internal timer for melatonin release later in the day.
  • Move a Little Outdoors: Stretch or walk on the spot while soaking up the light—this simple combo reinforces your body’s natural wakefulness.

Don’t Overdress: Feeling slightly cool while outdoors can enhance the wake-up effect.

Daytime Tips to Stay on Track

  • Soak Up the Sun When You Can: Natural daylight boosts Vitamin D and supports sleep-wake cycles.
  • Nap Smart: A short nap (20–30 minutes) is fine, but avoid anything longer than 90 minutes, which can disrupt night-time sleep.

Consider Light Therapy: If you wake up before sunrise, try using a ring light or a lux light therapy lamp to simulate early daylight.

Evening Wind-Down Rituals

Evenings are your time to tell your body: “It’s time to switch off.”

  • Dim the Lights: Bright lights—especially from phones and TVs—suppress melatonin production. Aim to keep lighting low after 9 pm and avoid screen time close to bedtime.
  • Take a Warm Shower: A warm shower in the evening helps your body relax and lowers your core temperature afterwards, which encourages sleepiness.
  • Set a Bedtime Alarm: Just like you have a wake-up alarm, try setting a reminder to begin winding down for bed at the same time each night.

Supportive Supplements: Magnesium for Sleep

Magnesium is a gentle, natural relaxant that supports restful sleep, eases muscle cramps, and helps with menopause symptoms and constipation. It’s a helpful addition to your wind-down routine.

Forms of Magnesium to Consider:

  • 🛁 Epsom Salt Baths or Magnesium Spray: Great for soothing the body externally.
  • 💊 Magnesium Threonate (145mg) or Magnesium Bisglycinate (200mg): Highly absorbable and gut-friendly.
  • 🥄 Magnesium Citrate (200–300mg): Often available in powder form, though it can have a laxative effect in some.

Note: These supplements may not be available in all high-street stores—you might need to order them online.

If You Wake in the Night

Struggling to fall back asleep in the middle of the night? Try Yoga Nidra (Yogic Sleep) or NSDR (Non-Sleep Deep Rest). These guided audio techniques help your body rest deeply and may offer similar benefits to actual sleep—even if you don’t doze off again.

The Gift of Rest

You don’t need to overhaul your life to sleep better. With small daily habits—like getting morning light, staying off screens late at night, or adding magnesium to your evening routine—you can build a rhythm that supports deep, restorative sleep.

Sleep isn’t a luxury. It’s a foundation for your health, energy, and happiness. So, go on—press pause, create your wind-down ritual, and let yourself rest.

#BeTheForce

March 14, 2025 By GOQii Leave a Comment

Make Sleep Health a Priority

In today’s fast-paced world, sleep often takes a backseat to work, social life, and screen time. But did you know that sleep is just as vital to your health as diet and exercise? Poor sleep can affect everything from mental well-being to heart health, making it crucial to prioritise good sleep habits.

On World Sleep Day 2025, the theme “Make Sleep Health a Priority” reminds us that quality sleep is not a luxury—it’s a necessity. Let’s explore why sleep health matters and how you can build habits to ensure you get the rest your body truly need.

Why Sleep Should Be a Health Priority

Many people underestimate the power of sleep. Chronic sleep deprivation has been linked to:

✔ Weakened immune function – Making you more prone to illnesses.
✔ Increased risk of heart disease & high blood pressure – Poor sleep disrupts cardiovascular health.
✔ Weight gain & metabolic disorders – Sleep deprivation affects hunger hormones, leading to overeating.
✔ Mental health issues – Increased risk of anxiety, depression, and mood swings.
✔ Impaired focus & memory loss – Poor sleep affects cognitive function and decision-making.
✔ Higher risk of diabetes – Sleep deprivation impacts insulin sensitivity.

By making sleep a priority, you can enhance overall well-being, longevity, and daily performance.

Tips to Improve Sleep Health

Adopting healthy sleep habits can significantly improve the quality of your rest. Here’s how:

  1. Stick to a Sleep Schedule 🕰️

Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock (circadian rhythm) and improves sleep consistency.

  1. Create a Relaxing Night Routine 🌙

Avoid screens at least an hour before bed. Blue light from phones and laptops can disrupt melatonin production, making it harder to fall asleep. Instead:

  • Read a book 📖
  • Practice meditation 🧘‍♀️
  • Take a warm bath 🛁
  • Listen to calming music 🎶
  1. Optimise Your Sleep Environment 🛏️

Your bedroom should be cool, dark, and quiet. Small adjustments can make a big difference:

  • Use blackout curtains to block light.
  • Keep electronics away to minimise distractions.
  • Invest in a comfortable mattress & pillows for better support.
  • Maintain room temperature at around 16-18°C for optimal sleep.
  1. Watch Your Diet & Caffeine Intake ☕🍽️
  • Avoid heavy meals close to bedtime.
  • Limit caffeine after 2 PM, as it can stay in your system for 6-8 hours.
  • Reduce alcohol consumption—it may make you drowsy but disrupts deep sleep.
  • Try a light, sleep-friendly snack like almonds, chamomile tea, or bananas.
  1. Exercise, but Not Too Late 🏃‍♂️

Regular physical activity helps you fall asleep faster and improves sleep quality. However, avoid intense workouts right before bedtime, as they may increase alertness.

  1. Manage Stress & Overthinking 🧠

High stress and anxiety can keep your mind racing at night. Try:

  • Journaling to clear thoughts ✍️
  • Deep breathing exercises 🌬️
  • Practising gratitude 🙏
  • Doing light stretching or yoga 🧘
  1. Take Power Naps (But Not Too Late!) 😴

Short naps of 15-20 minutes can boost energy and focus. However, avoid napping after 4 PM to prevent disruption to your night sleep.

Making sleep health a priority isn’t just about avoiding fatigue—it’s about safeguarding your long-term physical and mental well-being. This World Sleep Day, take a step towards better health by committing to quality sleep. Small changes in your lifestyle, habits, and sleep environment can lead to profound benefits.

💬 What sleep habit has helped you the most? Share your experience in the comments!

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

February 8, 2025 By Monika Raj Leave a Comment

Foods for Better Sleep: Natural Remedies for a Restful Night

foods for sleepHow many hours do you spend in bed, tossing and turning, unable to fall asleep? You close your eyes, but peaceful, quality sleep seems to evade you every time. Sound familiar? We’ve all been there. While factors like stress and lifestyle play a role, the solution might be simpler than you think—your diet. Let’s explore some foods that can help you achieve the restful sleep you’ve been dreaming of.

Why Food Matters for Sleep

What you eat can significantly impact your sleep quality. Certain foods contain nutrients that promote relaxation, regulate sleep hormones, and help you fall asleep faster. By incorporating these foods into your evening routine, you can create the perfect environment for a good night’s rest.

Top Foods For Better Sleep

  1. Warm Milk
    Warm milk in general, contains ingredients that are known to help people sleep. For instance, milk contains tryptophan – an amino acid that can help the human body produce serotonin – a brain chemical which can induce deeper and more restful sleep by creating melatonin. If you have sleep issues, some warm milk with a little bit of jaggery and turmeric 15-30 minutes before going to bed should do the trick.

  2. AlmondsHealth Benefits Of AlmondsAlmonds contain high doses of melatonin, a hormone that helps regulate the sleeping and waking cycle. Around 5-6 whole almonds contain a good amount of magnesium and of calcium – two minerals that help promote muscle relaxation and sleep especially in people who lose sound sleep due to muscle tetany or leg pain. These can be consumed in the evening or even before bedtime. It’s great for people who sleep late as they can munch on these for a good night’s rest.

  3. Chamomile Tea:
    For years, chamomile tea has been used as a natural remedy to reduce inflammation, anxiety and treat insomnia as well. In fact, chamomile is commonly regarded as a mild tranquilizer or sleep inducer. Chamomile tea contains an antioxidant called apigenin, which may help initiate sleep. You can brew 1 tea bag/ fresh chamomile tea with hot water and drink it before bed or late evening.

  4. Walnuts
    Walnuts contain a few compounds that promote and regulate sleep, including melatonin and serotonin. Each serving of walnuts also contains other nutrients that can help induce sleep such as magnesium. You can munch them along with almonds for combined benefits late in the evening for snacks.  

Foods to Avoid Before Bed

While some foods can help you sleep, others can disrupt your rest. Avoid these before bedtime:

  • Caffeinated Beverages: Tea, coffee, and energy drinks can keep you awake and cause acidity.
  • Spicy or Heavy Meals: These can lead to indigestion and discomfort, making it harder to fall asleep.
  • Sugary Snacks: High sugar intake can cause energy spikes and crashes, disrupting your sleep cycle.

Achieving restful sleep doesn’t have to be complicated. By incorporating sleep-friendly foods like warm milk, almonds, chamomile tea, and walnuts into your evening routine, you can create the perfect environment for a good night’s rest. Remember, consistency is key—make these foods a regular part of your diet for long-term benefits.

Have you tried any of these foods for better sleep? Share your experiences in the comments below! For more tips on improving sleep and overall wellness, explore our Healthy Reads or consult a GOQii Coach for personalised health advice. Subscribe now to start your wellness journey!

#BeTheForce

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