Stress
Why A Healthy Circadian Rhythm Is Crucial For Sleep And Better Health
It’s important to get enough sleep, but what is often overlooked is sleeping at the right time. One common sleep disorder that affects millions worldwide, though, is one that throws all sleep schedules off track and makes falling asleep or staying asleep nearly impossible. That disorder is known as a circadian rhythm disorder and can affect your sleep cycles in serious ways.
A healthy circadian rhythm is crucial for sleep and better health. It’s the body’s internal clock that helps regulate sleep, hormonal balance, metabolism, body temperature, and other physical processes.
The key to a healthy circadian rhythm is exposure to light during the day and darkness at night. That’s why it’s important to keep your bedroom dark and away from electronic devices as much as possible in order to get the most restful sleep.
A disrupted circadian rhythm can cause all sorts of problems — including poor sleep quality, mood disorders like depression and even weight gain. But there are some simple steps you can take to help regulate your circadian rhythm so you can feel rested and happy every day!
How Does Circadian Rhythm Work?
Circadian Rhythms are the internal processes that govern our sleep-wake cycle. They affect the release of hormones and certain bodily functions, such as metabolism, body temperature and blood pressure.
Circadian Rhythms are controlled by a part of the brain called the suprachiasmatic nucleus (SCN). The SCN is located in what’s called the hypothalamus, which is at the base of your brain and above your pituitary gland.
The SCN controls many aspects of your body’s functioning, including:
Body temperature — This fluctuates during the day, increasing slightly in the early morning and then decreasing again later in the day. Body temperature increases when we wake up because we’re active and awake. It decreases again when we fall asleep at night because we’re inactive and less vital.
Heart rate — Heart rate increases when we’re active and decreases when we’re asleep or resting quietly.
Blood pressure — Blood pressure increases when we’re active or doing something that requires effort, such as exercise or work at a computer; it decreases when we’re inactive.
Melatonin levels — Melatonin is a hormone produced by our bodies to help regulate sleep cycles.
Is a Circadian Rhythm the Same As a Biological Clock?
Circadian rhythms are biological processes that occur in the body on a 24-hour cycle. They are a natural part of how our bodies work, and they control things like sleep patterns, hormone production and body temperature.
All of these processes work together to keep the body running smoothly throughout the day and night.
A circadian rhythm is not the same thing as a biological clock; however, both play an important role in regulating your body’s daily functions.
The Biological Clock
The biological clock is located in the hypothalamus region of the brain, which is responsible for controlling many basic bodily functions such as:
- Sleep-wake cycles (circadian rhythms)
- Hormonal release
- Body temperature regulation
How Does Circadian Rhythm Affect Sleep?
Circadian rhythm is a natural internal clock that helps to regulate our daily cycles of sleep and wakefulness. The body’s circadian rhythm is influenced by light and darkness but can also be influenced by external factors that can throw off our timing.
Circadian Rhythm Sleep Disorders
Circadian rhythm sleep disorders affect how we feel about the times of day when we feel most awake and alert. They also affect when we feel most tired. These disorders include:
Delayed sleep phase disorder: People with delayed sleep phase disorder fall asleep later than normal, often as late as 4 or 5 a.m., and have trouble waking up in time for work or school. They tend to function best during the late afternoon and evening hours. This type of disorder is more common in children than adults.
Advanced sleep phase disorder: People with advanced sleep phase disorder fall asleep much earlier than normal, usually by 8 p.m., and wake up between 2-4 a.m. This type of disorder is more common in older people and often runs in families (genetic).
What Can Disrupt Circadian Rhythm?
A disrupted circadian rhythm can cause several types of sleep disorders including:
Jet lag: When you travel across time zones, your circadian clock must adjust to a new schedule. This happens over several days — or even weeks — depending on how far you travel and how often you travel.
Shift work: People who work at night or have irregular schedules may have trouble sleeping because their circadian rhythms are out of sync with their sleep patterns. Shift workers also tend to eat meals at odd hours, which can affect their metabolism and make them more prone to obesity and diabetes.
Light therapy: Some people have trouble falling asleep because they have seasonal affective disorder (SAD), a type of depression that occurs in winter months when there isn’t enough natural sunlight exposure for as much as six hours each day. Light therapy uses bright lights for 30 minutes or more each day to help reset the circadian rhythm and alleviate symptoms of SAD
How To Maintain a Healthy Circadian Rhythm
When it comes to maintaining a healthy circadian rhythm, there are several things that you can do:
- Stick to a schedule – Try to keep your body on a regular schedule by going to bed at the same time every night and waking up at the same time every morning. This will help your body adjust better to its natural rhythms.
- Avoid bright lights at night – Bright lights at night can disrupt your circadian rhythm, so avoid using your phone or other devices with bright screens before bedtime (or turn them off). If you have trouble sleeping at night because of these devices, try covering up their screens with red tape or paper before bedtime so they don’t emit any light into your room while you’re trying to sleep.
- Get enough sleep – Sleep deprivation has been linked to an increased risk for heart disease and cancer, as well as impaired cognitive function, according to the National Sleep Foundation (NSF). The average adult needs 7-9 hours of sleep per night, but this varies from person to person. If you’re not sure how much sleep is right for you, consult with a doctor or other professional who can help determine what works best for your body.
- Eat healthy foods throughout the day – The foods you eat have a direct impact on your circadian rhythm because they contain certain nutrients that affect how your body functions at night and during the day. Eating healthy foods such as fruits, vegetables, whole grains and lean meats will help keep your body running smoothly at all times so that it doesn’t have any trouble transitioning between light periods and dark periods each day.
- Exercise regularly during the day and avoid late-night workouts when possible.
The bottom line
While there are various tactics and strategies to help you get a better night’s sleep, improving your circadian rhythm can make all the difference. By getting enough sunlight during the day and reducing your exposure to blue light at night, you will become more attuned to your internal clock and make it easier to fall asleep normally. Both of these factors can make all the difference when it comes to your overall health.
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