Most of us aren’t getting enough sleep, and that’s largely thanks to our 24/7, screen-addicted lifestyles. Of course, there is an entire industry built around fixing this problem. There are hundreds of apps, devices and products purporting to help us sleep better, but few of these address the real issue. According to the Global Wellness Summit’s 10 Wellness Trends for 2020, the focus of sleep has shifted towards circadian health and its optimisation, not only for sleep but for all the brain and body systems that are controlled by the circadian clock. Our bodies run on circadian rhythms; if we follow these natural cycles, we sleep at night to put our bodies into recovery mode and are awake and alert during the day. But just what are circadian rhythms and how do they affect us? Mindfulness in 2020: think fire spinning and ice bathing What is a circadian rhythm? These are physical, mental, and behavioural processes that occur on a daily cycle. Although they’re controlled by the hypothalamus, they’re significantly impacted by light and darkness. By affecting us at a cellular level, these cycles affect how we feel every day. Sleep, of course, is the most obvious expression of a circadian rhythm. But circadian rhythms affect nearly every organ in the body, from our skin and hair to our liver and intestines. Our bodies are at their best when they’re allowed to naturally follow these cycles. Anything that disrupts our circadian rhythms – such as staying up late or experiencing jet lag – can throw us off. We thrive on regular daily schedules, whether that’s eating or sleeping and waking at the same time. That’s because our bodies can’t handle too much at once. Each bodily process works best at a certain time – by cycling through different states each day, we give our bodies time to rest and reset. Why you must meditate to succeed at sports How are circadian rhythms related to sleep? These cycles determine our sleep patterns by controlling the production of the sleep hormone, melatonin; we produce more melatonin at night to help us fall asleep. Light from devices such as smartphones interfere with the process. But this is just one factor in the sleep equation. Light Because melatonin is controlled by light exposure, how much light you are exposed to each day will affect your sleep. Ideally, we would only be exposed to light when the sun’s out and have complete darkness at night. That’s not practical, but you can try to mimic this by: - disconnecting from electronic devices an hour before going to sleep; - sleeping with blackout curtains or eyeshades; - getting outside for some sun – it especially helps you to wake up in the morning; - wearing anti-blue-light glasses; - using an alarm clock that eases you awake, with sunrise-mimicking light patterns over 30 minutes. Diet Many experts now believe when we eat is more important than what we eat for controlling our metabolic processes. Perhaps that’s why so many people are turning to intermittent fasting, where people eat in “feeding windows” of eight to 10 hours each day without restricting the types of food they eat. The key factor here is timing. By eating during the day and fasting at night, we’re not disrupting our circadian rhythms by forcing our bodies to digest food while we sleep. The result? A better night’s rest. If you want a more sleep-friendly diet, try: - limiting caffeine after 3pm; - not eating two hours before bed; - limiting alcohol – or liquids in general – at night. What to be mindful of when raising LGBTQ+ children Temperature Thanks to our circadian rhythms, our body temperature drops after dark to help us sleep. That’s why most of us can’t sleep when we’re too hot. Ideally, our sleeping environments should be around 15 degrees Celsius to 22 degrees Celsius (65 degrees Fahrenheit to 70 degrees Fahrenheit). Air-conditioning (or heating) is the easiest way to do this, but it’s not exactly environmentally friendly. Another idea is to use smart technology like the Eight Sleep mattress which warms or cools according to your body temperature. What about jet lag? “Jet lag is a circadian rhythm disorder,” says Mickey Beyer-Clausen, founder of Timeshifter, an app designed to help you beat jet lag, and winner of Wellness App of the Year in the Destination Deluxe Awards 2019. “It’s a temporary disruption of the 24-hour rhythms in your brain and body. Because our sleep/wake cycle shifts so quickly on a flight, our circadian rhythms can’t keep up, leaving us tired, aggravated and unfocused.” Most frequent travellers swear by fail-safe jet lag cures, but most of these don’t really work because they don’t directly affect our circadian rhythms. “In jet lag, it’s not a lack of light that causes the circadian disorder, but the disruption in the timing of light and dark exposure,” says Beyer-Clausen. “When we jump across time zones, the light-dark cycle changes too quickly for our clocks to keep up with and our circadian rhythms become desynchronised from the new location.” Would you sleep on a cardboard bed? Well, 18,000 Olympics athletes will The key to beating jet lag, then, is getting the right light exposure at the right time. Travellers can use Timeshifter to build personalised jet lag plans based on sleep patterns, chronotype, itinerary, and other factors to get the precise light cues they need to acclimatise to their new time zone. Rhythms of life Understanding our bodies’ circadian rhythms is the key to sleeping better – and allowing our bodies to function better, generally. While our modern lifestyles make it tricky to follow these cycles naturally, you can certainly take steps to align yourself with your body’s circadian rhythms. Want more stories like this? Sign up here . Follow STYLE on Facebook , Instagram , YouTube and Twitter . This article originally appeared on Destination Deluxe .