Integrative Wellbeing

Reset and Optimize Your Ultradian Rhythms

You have heard of circadian rhythms, but what about ultradian rhythms? These rhythms may be lesser known, but understanding ultradian rhythms can be beneficial for your health.

While circadian rhythms follow a 24-hour cycle, ultradian rhythms are shorter and occur multiple times in a day. Ultradian rhythms regulate various physiological processes such as heart rate, hormone release, and brain wave activity. One example of an ultradian rhythm is the 90-minute sleep cycle. During sleep, the body goes through various stages, including light sleep, deep sleep, and rapid eye movement sleep, all of which occur in approximately 90-minute cycles throughout the night. These cycles play a critical role in overall sleep quality and restoration. Ultradian rhythms also play a part in productivity and focus throughout the day. The fluctuations in alertness and attention that many people experience throughout the day correspond to these ultradian cycles. If we can learn to better understand these natural rhythms, we may be able to optimize our work, break times, and overall productivity. We may also be able to improve sleep and quality of life by understanding and optimizing these rhythms. 

Here are some ways to improve your ultradian rhythms:

1. Incorporate regular breaks into your daily schedule. Take a short break every 90-120 minutes to allow your body and mind to recharge. If you are unable to take a break every 90-120 minutes, focus on listening to your body to understand when you need to take a break. Signs of your body telling you it needs a break include trouble focusing, attention wandering, eyes feeling glazed and unfocused, having cravings, feeling irritable, and needing to use the restroom.
2. Maintain balanced and regular meals to provide consistent energy throughout the day.
3. Limit stimulants such as caffeine and sugar, especially later in the day.
4. Engage in physical activity on a daily basis. Even a short walk can help to reset your energy levels.
5. Establish a consistent sleep routine to help synchronize your ultradian rhythms with your circadian rhythms.
6. Find ways to manage stress to help support the natural ebb and flow of your ultradian rhythms. Examples include deep breathing, yoga, and meditation.

By incorporating these items into your daily routine, you can work towards resetting and optimizing your ultradian rhythms.

Amanda Taylor has been a resident of the Lake Norman area since 2001. She graduated from Guilford College in Greensboro with a B.S. in Biology and Health Sciences. After college, Amanda worked for a local nutraceutical/pharmaceutical company as a Chemist, Validation Specialist, and Engineer. After ten years of climbing the corporate ladder, Amanda and her husband, Justin, decided to leave corporate life behind and become local business owners. Amanda is currently the owner of Serenity Now Massage Therapy and a co-owner of Waves Entertainment. Amanda has had an interest in holistic health for many years, but this passion increased after dealing with her own health issues which came to a head at the beginning of 2023. Amanda is a current student in the Health Coaching program at the Institute for Integrative Nutrition. She is excited to discuss the importance of focusing on health and wellness in an effort to help others lead a long, joy-filled, high-quality life.