Why Your Circadian Rhythm is Where it All Starts.

by DeRae Crane

I want you to do better in 2024! I know you probably have some awesome fantastic fitness goals. You probably have some professional and financial goals as well. If you’re late to the game, it’s ok – January is definitely a free trial month. But before you go putting the cart in front of the horse. I want to call a timeout.

The only thing I want you to focus on right now is getting to bed on time. That’s right. That’s it. On time meaning early enough for you to get at least seven hours of sleep. That doesn’t mean, 11 p.m. to 6 a.m. (seven hours), it’s more like 9:30/10 p.m. to 6 a.m. You’ll need an eight to eight-and-a-half hour sleep opportunity to pull off seven hours of sleep. Anything less and you’re cheating yourself. Once you get your sleep in a good place, we’ll talk about a workout routine. Deal?

Now about that circadian rhythm. Sleep and your circadian rhythm are a powerful duo that impact everything from your physical health to your mental well-being, making them the foundation of a healthy life. Knowing that you measure what matters, I ordered and subscribed to Whoop early last year when I returned to boxing and employed it to help me optimize my performance. I can’t track my sleep if I’m not able to measure the amount and quality.

Before we go any further, I want to list in order the most important things you can control and modify to prime you to achieve everything you want to achieve this year.

1. Sleep: Most important, can’t live without it – recommend at least seven hours, with an 8-9 hour sleep opportunity.
2. Hydration: A close second, also can’t live without it – recommend at least 2L (add 1/2 tsp salt, 1 lemon, 1tsp of trace minerals to hydrate cells). Only drink out of plastic container if you have to.
3. Nutrition: Recommend protein at every meal.
4. Exercise: Recommend walking two miles most days, if nothing else.
5. Relationships: Value the ones that bring joy into your life. Cut loose the ones that don’t.

Your brain is running the show and it needs sleep to go. Think of your circadian rhythm as your body’s conductor, orchestrating a 24-hour symphony of hormones and bodily functions.

Sunlight exposure in the morning dims the production of melatonin, the sleep hormone, keeping you alert. As darkness falls, melatonin kicks in, lulling you to sleep and allowing your body to repair and recharge. Whether you use your body, brain, or both all day, they both need adequate stimulation, rest, and recovery to get the most out of them.

Investing in quality sleep is an investment in your health and happiness.

• Mental well-being: Say goodbye to focus and hello to brain fog! Poor sleep impairs memory, learning, and decision-making, and can even worsen anxiety and depression. You call yourself a leader? Not with those sleeping habits, you’re in no position to be making executive decisions.
• Mood swings: Ever feel irritable after a bad night’s sleep? It’s not just you! Sleep deprivation disrupts your emotional regulation, making you more prone to mood swings and stress. The “Grumpy Gus” everyone talks about at work probably sleeps terribly – poor critter.

So, how can you be a good conductor to your circadian rhythm?

• Embrace the sun: Get some morning sunlight to signal wake-up time to your body. Open those bedroom curtains and let the light in!
• Dim the lights at night: Create a relaxing bedtime routine with minimal screen time to wind down and prepare for sleep. Invest in some blue blocker glasses and red light for the bedroom. The red light can also set the mood for sexy time with your significant other.
• Stick to a sleep schedule: Going to bed and waking up at consistent times, even on weekends, helps regulate your internal clock.
• Move your body: Regular exercise, especially in the morning or afternoon, promotes better sleep quality. Working out or eating 3 to 4 hours before bed can have disruptive effects on your ability to get to sleep and stay asleep.

Investing in quality sleep is an investment in your health and happiness. Prioritize your slumber, and let your circadian rhythm be your guide to a well-rested, vibrant life! Get your sleep and hydration dialed in, then nutrition and exercise. Everything else will flourish after that – including relationships.

I highly recommend you get a Whoop. It’s durable and tracks much more than sleep.

Sweet dreams!

Get a free WHOOP 4.0 and one month free: https://join.whoop.com/CA9CDB