One of my teachers of Ayurveda explained balance to us like this: imagine you’re trying to balance a very large wooden pole, more than twice your height, wide and heavy. You can hold that pole upright and keep it standing as long as it only sways a little bit in each direction. But when the pole completely topples, then there is an effort needed to help right the pole, and return it to its standing position – you’ll probably need help to get it upright. The day to day things we do to keep ourselves in balance contribute to our internal harmony – but when we lose our routines and make too many little offenses against what we know to be right for us, it requires some effort to find harmony again.
Circadian rhythm research can provide a blueprint for little choices we make to keep ourselves in harmony with the natural world. The circadian rhythm connects to the central clock in your brain (the suprachiasmatic nucleus) responsible for coordinating many of the processes of the organs, the hormones, you name it – every organ and cell in your body contains a peripheral clock connected to the master. This master clock is supposed to operate off the 24 hour clock and sync our biological rhythms with the light and dark parts of the day.
Circadian science looks at light: how natural and artificial (esp. blue) lights affect human sleep and wake cycles, studying how sunrise and sunset regulate our circadian clock. For thousands of years, we lived by the light of the sun – without artificial light to keep us up into the night, we fell asleep shortly after sunset. We now live in a very out of sync world – we keep the artificial lights bright until 10pm, and maybe the blue light of a device afterwards. We wake up and jump on our computers, or scroll on our phones – too much artificial light confuses our rhythm. Thankfully, some simple solutions can help us find our harmony with nature.
Resetting the Circadian Clock: Dr. John Douillard (www.lifespa.com) recommends a “no artificial light weekend.” Studies showed that taking people out for a full week of off-grid camping led to a “100% restoration of the circadian clock.” Just a weekend of off-grid camping led to a “69% restoration of the circadian clock,”: powerful evidence we can make a positive change and restore harmony with simple efforts on our own.
Dr. Aviva Romm says “the biggest disrupter to our circadian rhythm can be summed up in two words: disconnected, and overstimulated.” You likely know what keeps you distracted and overstimulated: light pollution, screen time, eating too late, too much caffeine late in the day, worrying…
A few simple tips to get back into our rhythm & harmony with nature:
- Slow your morning down – stay off devices, let the sunshine in, and look at the sky. The natural colors of the morning sky (especially sunrise) are perfect for turning the master clock on, and give your brain a major boost, promoting clarity and increasing energy.
- Favor natural light wherever you can: let the sun shine in throughout the day, turn the overhead lights off in the evening, and use soft lamp light.
- Take breaks – we are naturally wired to work for 90-120 minutes, and then need a 15-20 minute break (“ultradian breaks”). When you start to lose your focus, take a break: look out the window, eat a snack, take a quick walk or a nap.
- Enjoy the sunset: taking in the colors of the setting sun sends a message that night is coming to the central clock.
- Have a nightly routine: this can help our bodies learn to turn on the right mix of chemicals at the right time. As you begin your nighttime routine, the body starts to prepare, recognizing that less cortisol will be needed to keep you awake, and more melatonin will soon be needed to help you sleep. As adjustments are made, things start to happen at a cellular level: little shifts, each step of the routine reminding your body of the soothing, nourishing rest drawing near.
How does one know when they are in harmony with the natural rhythms? You’re not craving sweets, or relying on caffeine to get you through the day. You’re waking without an alarm. You’re falling asleep easily, and sleeping well through the night. You’re not snapping at your loved ones. Finding harmony with nature and regulating your circadian clock can happen in just a few weeks. Make an ardent effort to honor the light, and your body will naturally begin to shift and find harmony.
Allison Miller offers an online virtual yoga membership (www.AllisonMiller.yoga). A yoga, mindfulness, and wellness educator, she offers accessible yoga to help you feel better in your body. Flexibility is not required – she teaches functional movements that will help you maintain range of motion, improve balance, relax, and decrease stress. Allison is hopeful she can help you realize the value of a slower, more mindful style of yoga while helping you quiet the mind and connect with your inner wisdom.
