4 Quick Tips to Improve Circadian Rhythm on Night Shift

0:00
so as a final takeaway here we'll just
0:02
move into a summary of what we've
0:04
learned today our circadian rhythms are
0:06
an integral part of our general
0:08
functioning in our body and they are
0:11
sensitive to light so the perception of
0:14
light in our environment coordinates
0:15
information to our eyes which then
0:17
coordinates to our brain which
0:19
coordinates to the rest of our body so
0:21
that our body knows what time it is and
0:22
what this does is it oscillates our
0:24
release of various hormones that help us
0:26
manage our energy levels now there are
0:29
tips to help maintain our circadian
0:31
function whether we're night owls or
0:34
early birds one of these tips is to just
0:37
maintain a consistent sleep schedule and
0:39
this can be done by just coordinating
0:42
what time we go to bed and what time we
0:44
wake up every day even on days when
0:46
we're not working and this helps our
0:48
brain to know when to release hormones
0:49
like melatonin so that we can more
0:51
effectively prepare for sleep
0:54
the next tip here is just coordinating
0:55
and making sure that we're eating our
0:57
meals at consistent times every day so
0:59
that our digestive hormones can know
1:01
when to be released to help us more
1:04
effectively deposit the food that we're
1:06
eating into our cells and utilize them
1:08
for energy the next tip here is to get
1:10
natural light exposure as early as
1:13
possible upon waking so that we can get
1:15
the release of those helpful hormones
1:17
such as cortisol to help us feel more
1:19
alert and to have an improvement in our
1:21
memory and cognitive function and then
1:24
our last tip here is to avoid uh
1:27
exposure to artificial light as we reach
1:30
our time to sleep and the reason for
1:32
this is because as we prepare for our
1:35
time to sleep we see the release of
1:36
melatonin and if our eyes are perceiving
1:39
light then our brain thinks that it is
1:41
daytime and that will impair the release
1:42
of melatonin which can impair our
1:44
ability to sleep and so if we can
1:47
remember these tips we can more tightly
1:49
coordinate our circadian rhythms and
1:51
function better and be more energetic as
1:52
we move throughout our day and so that
1:55
is all I have for today i will see you
1:56
at our next lesson thank you for
1:58
listening to Night