Our universe functions with a distinct pattern. Without a pattern there will be chaos. The pattern sets all in harmony. The celestial bodies work with a pattern. The Earth, Sun and the Moon work in a pattern and cause day and night and different seasons. Moreover the ecosystem within our planet follows its own distinct routine – a pattern, a rhythm. The water cycle (evaporation of water and formation of clouds), the vegetation, soil, animals and even humans – each have their individual patterns.

Humans, along with other animals and plants have their own biological clock which is also known is the circadian rhythm.

Since humans have free will, they have the ability to alter their inherent circadian rhythm.

Have you ever heard someone saying 'at night I cant sleep, in the morning I cant wake-up'? This is a sign of a disturbed circadian rhythm.

It mostly occurs in more developed areas, where the use of technology is rife.

Long gone are the days of 'early to bed, early to rise, makes a man healthy, wealthy and wise'. At least my generation is out of it and I see the trend continuing in the younger ones as well. All of my friends are either nocturnal or insomniac or struggling to fix their routine.

School and college going young adults are more likely to succumb to it. Especially in the long summer break and essentially in Ramzans.

Staying up till sehri and waking up around dusk in Ramzan is the only way to beat the hunger and thirst pangs, load shedding and the heat.

Moreover, it just becomes a summer norm for these students enjoying the break with or without Ramzan. But this habit is likely to stick around for years.

But one can't continue with the dawn to dusk reprieve forever. It is against nature's pattern. Anything not in tangent with nature starts taking its toll on you sooner or later.

After sometime the stillness of the night gets to you. Daylight is important for the human body, it helps absorb vitamin d and generates certain hormones essential for physical and mental health.

Protein is made in the body during the daytime. It is the building block of most cells. Sleeping through out the day disrupts the gene cycle and impairs gene cells.

Furthermore, disrupted circadian rhythm slows down the metabolism, in addition to making you feel lethargic and listless which we try to curb by drinking copious amounts of tea or coffee.

How to fix it permanently? It takes consistency and determination. Circadian rhythms are viscous, they relapse quickly. If it took you years to get into such a habit at least it will take you months to fix it.

  • The more in tangent you are with the nature's pattern, the easier it is to “reset” your body's rhythm.The light therapy will help you adjust. The absence and presence of light triggers our biological clock. Expose yourself to bright lights around the time you want to wake up. Try not to draw currents when you go to bed so that when the sun rises your rooms gets lit and awakens your body's alarm. 
  • Likewise, when it gets dark our body releases melatonin which tires the body and makes it sleepy. When you want to hit the sack avoid all sorts of light especially blue light, the ones that emanate from your cellphone, laptop, tablet/kindle or television.
  • Easier said than done. Most of us keep using the phone in bed in a drowsy mode until it falls and hits our face. Probably that's the time you want to switch it off. If you don't want to switch your phone because you've' sent an alarm in it at least turn off the wifi (it'll save a lot scrolling down time on your instagram). Best is to use the old fashioned alarm clock and avoid the phone altogether until breakfast time.
  • In addition to this – do not take naps during the day. Let the sleep pile up.
  • Moreover, research tells us about a “food clock” in our body that affects the circadian rhythms. Try to stay hungry for 12-14 hours before your alarm time (your ideal waking up time). It will set the clock in a pattern. The hunger will trigger you to wake up and you can reward yourself by eating a hearty breakfast.
  • My favorite strategy is to work up a sweat. I personally cannot function without exercise. It keeps you disciplined, focused, active and healthy! Exercising has so many benefits that I'd need to write another blog solely on it. Just do any activity for an hour that really tires you. Eventually before midnight you'll be tired enough and in bed (provided you are also following other techniques). Warning: do not exercise close to your bedtime. Best to do it in the morning or evening.
  • Travel. Either go to another metropolis or take a road trip into the wild, it will help you get out of the monotony. Research says that if you spend time in the nature (especially in the woods) your biological clock adjusts automatically. Have you ever wondered why do you feel so fresh from a trip to the north, despite the longs hours drive and trekking cramps? That is because the nature heals you and resets your biological clock. 

If you want to change your lifestyle/routine/habits the only key is consistency. So good luck and good night.