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How to Make Your Body Clock Work for You

By Sandy Schroeder

Each person has a circadian rhythm that governs their body clock and individual sleep cycle. That may make you a night owl or a morning person. Understanding who you are can help you maximize your energy, motivation and performance every day.

Know Who You Are

Knowing if you are a night owl or a morning lark is important. That’s your chronotype, which categorizes when you like to sleep. The more you work with your natural tendency, the better you may feel and work, according to

Here are some ways to fit your day to you.

Light up your day - Be sure to get as much sunlight as possible during the day to underscore productivity. At night, reverse the process. Eliminate distracting blue lights from laptops, TVs and phones, and keep your bedroom cool and dark to induce sleep.

Fit your daily routine to your type - You will work better and feel better if you adjust your schedule to your natural sleep cycle. If you are a morning person, work on important projects and schedule key meetings early in the day. If you are a night owl, schedule key events for later in the day and consider adjusting your hours.

Match your diet to your routine - Eating heavier meals earlier in the day can help control weight. Avoiding late night snacks or elaborate suppers will also help you sleep better. Researchers say most people get the best energy boost from lunch. Plan accordingly and make it a healthy one full of lean protein and fresh fruits and veggies.

Pay attention to sleep - When your sleep schedule meshes with your normal body rhythms you will feel more alert and have more energy instead of struggling to stay awake or hurrying to get going in the morning. To reset your internal clock to get the same amount of restful sleep every night take these steps.

  • Create a relaxing bedtime routine with a bath or music
  • Cut off caffeine by early afternoon
  • Make your bedroom a sleep haven
  • Keep the room cool and dark
  • Make sure your mattress and pillows are comfortable
  • Add an air filter to clean the air and screen out noise
  • Remove TVs, laptops and phones from the bedroom
  • Face your bedroom clock away from you to avoid the distraction
  • Use light-blocking drapes to eliminate outside light

As you become better acquainted with your body clock, you will spot little things that may help your routine and hurt your normal routine. Keep fine-tuning everything to make the most of your day.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Atlanta, Ga.

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