Circadian Rhythm Badge: Harmony Between the Sleep-Wake Cycle and Energy Levels

The Circadian Rhythm badge is earned by components of the building that promote a healthy cycle of sleeping, eating, and waking.

Our body's biological clock has evolved over millennia in response to the same basic sensory signals. Our ancestors woke up when the sun rose, went to bed when it set, and gathered for meals at times aligned with the consistent rhythms of their days, developing an internal routine aligned with sunlight. Despite the great differences between our modern lives and those of our ancient ancestors, we are still governed by this biological clock. Because of the very foundational impact that circadian rhythm has on the hormones that govern our energy and rest, it’s important to be aware of and responsive to the factors that influence this rhythm.

Sunlight is the ultimate anchor of this system, as it’s been one of the few constants throughout our human history. Ideally, we want to sleep when it is dark, wake up when it’s light, and be in the outdoor sunshine as much as possible. Because that's not always realistic, we have implemented tools and strategies within Frequency® buildings that mimic the natural conditions which promote a healthy circadian rhythm.

Amenities with this badge

Air Quality Control

Air pollutants are the source of multiple issues within the body, causing symptoms that lower sleep quality. By filtering the air, these symptoms are avoided and a healthy circadian rhythm is promoted (9).

Lighting

Interior lighting is a vital component of maintaining a healthy circadian rhythm. Tools like SAD lamps that mimic sunlight and low-light night-lights as an alternative to bright lights at night enable adherence to natural exposure to light and darkness (10) (11).

Cold Plunge

Cold plunging influences stress reduction, relaxation, and sleep by activating and strengthening the Autonomic Nervous System. Because cold plunging also triggers a surge of norepinephrine (12),  “essentially adrenaline”, which our bodies produce naturally in the morning, cold plunging can be used to stabilize circadian rhythm by serving as a consistent internal wake-up (13). Additionally, cold plunging may reduce the likelihood of sleep disturbances associated with mental health issues, as it provides an extended flow of dopamine without a subsequent heavy crash sequence.

Temperature

Our body is used to specific temperature fluctuations throughout the day. A drop in temperature accompanies the desire to lay down for the night, while a rise in temperature corresponds with the rising sun, signaling that it's time to wake up. By customizing the temperature schedule of your home, you can develop a more natural circadian rhythm (14). 

Color

The color of a room can impact how energized you feel. For instance, blue has been linked to an overall sense of calm compared to other colors, all of which trigger unique emotions. Overall, studies show that sleeping in a room with blues and muted colors primes the mind for sleep (15). 

Sources