Many performers can struggle with the quantity and quality of sleep due to the nature of their gigs. Late-night performances and irregular schedules can wreak havoc on your body’s internal clock. Managing your circadian rhythm can significantly improve your sleep, mood, energy, and overall well-being.

Your circadian rhythm is your body’s internal clock that regulates the sleep-wake cycle over a 24-hour period. It influences important bodily functions, including hormone release, eating habits, digestion, and body temperature. Properly setting this rhythm is key to your mental and physical health, and it all hinges on light exposure.

The Power of Sunlight

Did you know you have the opportunity twice a day to reset your circadian clock simply by exposing your eyes to natural sunlight? Dr. Andrew Huberman, a neuroscientist and professor at Stanford University, shares that every cell in your body operates on a 24-hour schedule, known as your circadian rhythm.

How to Reset Your Circadian Clock

Here’s how you can take advantage of this natural reset mechanism:

1. Morning Sunlight Exposure: Step outside before 9:30 a.m. and let the morning sun bathe your eyes for 2 to 10 minutes. If it’s a cloudy day, don’t worry—exposure through the clouds or even a window can still be beneficial, although direct sunlight is best.
2. Afternoon Sunlight Exposure: Do the same in the late afternoon, between 3:30 and 6:00 p.m. This second opportunity helps reinforce your body’s natural schedule.
3. Avoid Bright Light at Night: To maintain this natural rhythm, steer clear of bright light between 11:00 p.m. and 4:00 a.m. Bright light at night can disrupt your circadian clock, making it harder to get restful sleep.

Why It Matters

Light exposure at the right times signals neurons in your eyes, which in turn communicate with your brain’s circadian pacemaker. This pacemaker then synchronizes all the other cells in your body, ensuring they operate on the same 24-hour schedule. The benefits are substantial:

• Improved Mood: Consistent circadian rhythms can boost your mood, reducing feelings of anxiety and depression.
• Better Sleep: A well-set internal clock promotes better sleep quality, helping you wake up refreshed and ready to perform.
• Enhanced Energy: Proper light exposure can increase your energy levels, making those long rehearsal days more manageable.
• Overall Health: Maintaining a synchronized circadian rhythm supports your overall health, contributing to a more vibrant and resilient you.

The Best Part

The best part is that your circadian pacemaker is open to being reset twice a day, every day. So, if you miss your morning sunlight, you have another chance in the afternoon. This flexibility makes it easy to incorporate this habit into your daily routine, no matter how hectic your schedule might be.

Remember, taking care of your health is a crucial part of creating a successful and sustainable career in the performing arts. By resetting your circadian clock with natural sunlight, you can improve your sleep, mood, energy, and overall well-being. So, get out there and soak up some sunshine!

Stay well, stay inspired, and keep shining!

If you found this tip helpful, share it with your fellow performers and let us know how it’s working for you. Special thanks to @thisistheswell for the valuable information contained in this article. Until next time, happy #WellnessWednesday!