Even when you do everything “right,” disruptions happen.
Travel. Work obligations. Social plans. Stress.
It’s the nature of life that we inevitably fall out of rhythm.
The good news is that you can get back into rhythm faster than you think.
Here are 3 simple ways to restore your rhythm after a late night or long travel:
3 Tips to Restore Your Rhythm
(1) Have a Consistent Routine
This tip is proactive.
A consistent routine helps you stay in rhythm, and makes it easier to restore your rhythm when you get out of sync.
Waking up at the same time every day and sticking with a steady morning routine helps you stay in rhythm. When you inevitably hit a stumbling block, returning to that routine helps bring you back.
I’m closing in on 11 years of a consistent morning routine that includes movement, meditation, and writing. I stick to the same wakeup time every day, even on weekends.
My body doesn’t know time; it knows that within a certain window after waking up it needs to move.
When I get too far off that schedule, it tells me.
Establish a set of rituals for the first hour of your day so you don’t get mindlessly lost in email or social media.
Read: 7 Morning Rituals to Have a Productive Day
Whether it’s meditation, movement, journaling, tea on the front porch, or all of the above, having a set of rituals you do in a specific sequence is crucial.
These rituals become the scaffolding of your routine and your rhythm.
When you fall out of sync, come back to this structure to help you restore your rhythm.
(2) Maintain Consistency Even During Disruptive Periods
After a late night or when you arrive in a new country, resist the temptation to sleep in. Commit to maintaining your routine, even if at a slower pace or more condensed format.
Try not to vary your wake-up time by more than an hour from your usual time — even after a late night.
Yes, sleep is important.
Ideally, you’d be consistent in both your wake-up time and bedtime. But if you have to pick one, consistency in your wake-up time is more important.
Your body has an internal clock that thrives on consistency.
Your circadian rhythm is primarily set by your first exposure to daylight. Your brain starts the process of winding down for sleep about 16 hours after it first sees daylight in the morning.
When your brain gets confused, your systems lose their rhythm–which is when things start to break down. If you need more sleep, take a short nap later in the day or go to sleep earlier.
(3) Attune to Nature’s Rhythms
If you can’t seem to find your rhythm, borrow from nature.
Start your day by stepping outside and taking in the natural light. Your internal clock uses this cue to wake up. Your first exposure to sunlight triggers the production of melatonin and kickstarts many other systems.
If you’re near water–an ocean, river, or lake–notice the tides. Let the waves set your rhythm.
If you’re inland, go to a park. Listen to the birds. Hear the rustle of the wind. Let nature set your pace.
You also have nature within you. Find the rhythm in your breath.
Try 4-part breathing: notice the pauses at the top of the inhale and the bottom of the exhale.
This rhythm mirrors the cycles of the waves, the moon, and the seasons.
Your body knows rhythm and is designed to operate in rhythm.
Sometimes you just need to attune to it.
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