Biological Clock Relies On Color Of Light Not Brightness: Some Tips To Help Reset Your Body Clock

Researchers have discovered that light color has an effect on the body's biological clock by affecting the brain, allowing animals to adjust their behavior accordingly. Light color signifies time of the day, cluing animals in, as well as people, on whether it's time to sleep or wake up.

People generally follow certain schedules for the day but there are times when sticking to what they're used to is not possible, such as when they are traveling or engaged in shift work. This throws the body's biological clock off, disrupting sleep patterns and affecting sleep quality. To get back into the groove of things, resetting the body clock is important.

To do just that, consider the following tips:

• Follow a sleeping schedule. Consistency is key in keeping the body clock functioning as it should. Your body clock is out of whack now because you strayed from your previous schedule. Getting back on a schedule will help normalize your body clock again.
• Don't nap as much as possible. While the body needs sufficient rest to get back on track, napping will not help because it reduces how sleepy a person will be at night, affecting the length and the quality of their sleep.
• Cut back on caffeine. You know it's a bad idea to have coffee so close to your bedtime but did you know that even your afternoon habit may be preventing you from sleeping right? Be more mindful of what you're chugging in the afternoon by looking at labels. Remember, teas and flavored waters also have caffeine. If you must have your caffeine fix, aim to have it no later than 2:00 p.m.
• Consume alcohol sooner. Alcohol may help you fall asleep faster but it interferes with deep sleep and increases the likelihood of waking up in the middle of the night. Make sure you stay sleeping when you climb into bed by not having wine later than 6:00 p.m. as much as possible.
• Eat sleep superfoods. It's not a good idea to go to sleep on a full stomach but certain grub may help you snooze sooner. Aim for a combination of tryptophan (an amino acid that turns to serotonin, a sleep-inducing substance) and protein, like whole-wheat pasta with chicken, tomato sauce and parmesan cheese. You can also try banana slices with cottage cheese as a late-night fix or drinking a glass of milk.
• Set the mood in the bedroom. Light signifies daytime so exposure tells the brain it's time to wake up. Inducing sleep means turning the lights down low, even taking away a night light to create the perfect environment for sleep.
• Cool it down. Aside from making a room dim, consider keeping it cool as well to promote sleep. Most studies are in agreement that temperatures between 60 and 67 degrees Fahrenheit are the most conducive to sleep.
• Soak earlier. A warm bath raises the body's core temperature. Soaking earlier will give the body time to cool down so the bath does not interfere with sleep.
• Put that phone down. Smartphone use before sleep counts as exposure to light, which signals to the brain that it's not time for sleeping. Disconnect at least an hour before hitting the sack to allow your brain to relax and get ready for bed as well.
• Don't exercise at night. The point of a nightly ritual is to ease you into sleeping mode. Getting pumped up with exercise will not help you achieve this as physical activity excites. If you must do some physical activity, opt for a relaxing round of yoga to help you slow down.

Photo: Pedro Ribeiro Simões | Flickr