Circadian rhythms influence numerous bodily processes, your mental state, and your behavior. Perhaps the best-known circadian rhythm is the sleep-wake cycle, which determines how sleepy or alert you feel throughout the day and night.
In this article, we'll explore how circadian rhythms work, particularly in relation to sleep, and discuss how to prevent and manage their disruptions.
What is circadian rhythm?
Over millions of years, life has been shaped by the world's rhythmic changes of night and day. Many living things, including plants, animals and humans, have circadian rhythms, which are adapted to life on earth and the changes that occur as the planet rotates on its axis. Every 24 hours, there are predictable changes in light and temperature. Circadian rhythms help living things respond to changes in their environment
In humans, circadian rhythms serve many functions, helping to regulate sleep and core body temperature. It also influences the efficient functioning of the immune system and metabolism. Hormones play an essential role in our body, and a correct and proper sleep cycle will help to improve them.
How are circadian rhythms related to jet lag?
Jet lag is a temporary condition that occurs when you travel, when your body is disturbed by time zone changes. So, in these moments we can face:
- Tiredness and daytime sleepiness.
- Insomnia or difficulty falling asleep and staying asleep.
- Difficulty concentrating and memory impairment.
- Irritability and mood swings.
- Digestive problems such as constipation or diarrhea.
- Feeling disorientated and confused.
Recovery from jet lag depends on the number of time zones crossed and each person's ability to adapt to new conditions. Adaptation may take a few days, during which time it is recommended to follow a regular sleep schedule, avoid caffeine and alcohol, and be sure to hydrate.
How to reset your circadian rhythm?
You may experience disruptions to your circadian rhythm, but you can get it back on track. Here are some tips for promoting a healthy 24-hour schedule.
Try to stick to a daily routine, waking up and going to bed at the same times every day. Spend time outdoors when it's light to boost your alertness and help regulate your circadian rhythm. Get enough physical exercise daily, preferably at least 20 minutes, to improve the quality of your sleep.
It is advisable to sleep in a suitable environment with adequate lighting and comfortable temperature. It is also recommended to avoid the consumption of caffeine and alcohol in the evening, because they can affect the sleep cycle.
How do circadian rhythms work?
Circadian rhythms help the body know when to eat, sleep and wake up. These 24-hour cycles are regulated by the body's biological master clock, located in a part of the brain called the hypothalamus.
Also known as the suprachiasmatic nucleus (SCN), this master clock responds to exposure to light, receiving signals through the retina to regulate sleep, wakefulness, hormone release, and digestive system activation. Your body naturally tries to align various circadian rhythms with the activity of the master clock, including the rhythm that regulates the sleep-wake cycle.
Because of your circadian rhythm, your body will tend to follow a regular schedule of waking and sleeping. However, this 24-hour cycle is not absolutely fixed, as small variations in the biological clock influence the start and end of these rhythms. Some people may react more slowly to exposure to light, causing their biological clock to cause them to wake up later, while others may wake up early easily.
How do circadian rhythms affect health?
Maintaining your circadian rhythm is vital to your health. Experiencing a disruption in your circadian rhythm and struggling to get the proper amount of sleep can have both short- and long-term effects on your health.
Disruption of the circadian rhythm can cause health conditions in many parts of the body in the long term. This includes:
- BODIES
- the cardiovascular system
- metabolism
- gastrointestinal system
- SKIN
You can also be more cautious about diabetes, obesity and mental health conditions.
Short-term circadian rhythm disturbances can lead to:
- memory problems
- lack of energy
- delayed wound healing
- changes in the hormonal cycle that can affect fertility
- problems with digestion and intestines
- changes in body temperature
How to maintain a healthy circadian rhythm?
Following the rules of sleep hygiene can help ensure that your sleep-wake cycle aligns with your circadian rhythms.
Maintain a regular schedule. As much as possible, eat, go to bed, and get up at the same time every day.
Implement a bedtime routine. Choose one to three relaxing activities, such as taking a warm bath or stretching, and do them before bed each night.
Exercise. Do regular physical activity during the day.
Avoid sleeping late during the day . A nap, especially in the late afternoon, can interfere with your ability to fall asleep at bedtime.
Avoid screens and bright light before bed. Light, especially blue light from electronic devices, can inhibit melatonin production – so it's important to avoid light exposure when trying to relax.
Enjoy the sunlight during the day . In the morning, open the curtains, and if you feel tired during the day, spend a few moments outside.
Choose comfortable pajamas. Choose pajamas made of soft and breathable textile materials that will not disturb you during sleep. Physical comfort is essential for quality sleep, so make sure your bedding and nightwear contribute to a relaxing and pleasant atmosphere.
If you're a shift worker or have travel plans, talk to your doctor about how to minimize imbalances in your circadian rhythms, sleep schedule, and your environment.
When to contact a doctor
There are several reasons why you should talk to a doctor about a circadian rhythm problem. If you experience any of these difficulties for a prolonged period, consider making an appointment with your doctor:
- You have difficulty getting adequate sleep each night
- You cannot fall asleep easily
- You wake up several times a night and can't get quality sleep
- You have trouble waking up in the morning
- You feel extremely tired during waking hours
Discussing these issues with a specialist can help identify the causes and find the right solutions to improve your sleep quality and overall well-being.
Sources:
https://www.sleepfoundation.org/circadian-rhythm
https://www.nigms.nih.gov/education/fact-sheets/Pages/circadian-rhythms.aspx
Leave a comment
All comments are moderated before being published.
This site is protected by hCaptcha and the hCaptcha Privacy Policy and Terms of Service apply.