Circadian rhythms are 24-hour cycles that are part of the body clock and support important functions and processes. For example, the sleep-wake cycle is a well-known circadian rhythm. Different parts of the body follow a circadian rhythm connected to the master clock of the brain. The master clock is affected by the environment. Therefore, circadian rhythms are associated with day and night cycles. Following the natural clock of your body can help you get some amazing benefits, but the opposite can cause many health problems. Researchers also believe that circadian rhythms play an important role in various aspects of physical and mental health.
How does it affect you?
Circadian rhythms work best when the body’s processes are optimized at various points in the 24-hour period. It works with the mental and physical systems of the entire body. The digestive system produces protein in time for meals, and the endocrine system regulates hormones for normal energy expenditure.
When exposed to sunlight during the day, the master clock signals and alerts you to keep you awake and active. At night, the master clock helps produce melatonin, a hormone that promotes sleep, and sends signals to help you sleep all night. When we sleep well at night, it helps us to work during the day.
Moving away from your body clock can cause serious sleep problems. Without the proper signal from the body clock, a person may fall asleep in the middle of the night and have trouble waking up, or may not be able to sleep as much as he wants in the morning. This leaves a person with little energy, attention, concentration, etc.
In addition, studies have shown that circadian rhythm disturbances are a potential cause of obstructive sleep apnea (OSA), a sleep disorder characterized by repeated inactivity of breathing. OSA lowers the body’s oxygen levels and causes many sleep interruptions throughout the night.
Types of sleep-wake disorders
- Delayed sleep phase syndrome: This type of circadian rhythm disturbance is associated with people who stay up late at night and sleep late in the morning. The main cause is unknown, but it may be related to genetics, underlying physical condition, and human behavior.
- Jet lag disorder: This happens when a person passes through many time zones in a short period of time during an intercontinental flight. They can suffer from sleep problems and fatigue from jet lag.
- Irregular sleep-wake disorder: People with this rare disorder do not have a consistent pattern of sleep and may have many naps and short sleep periods throughout the day. It can affect the brain and cause dementia.
- Shift work sleep disorder: Usually affects people who work non-traditional hours outside of normal 9 am to 5 pm working hours. The shift work schedule goes against most people’s body clocks and circadian rhythms.
- Other than 24-hour sleep-wake disorder: This condition occurs in people who are blind or cannot receive light. Their bodies follow a 24-hour cycle, but their sleep time changes backwards by minutes or hours at a time.
Tips for maintaining a circadian rhythm
- Exposure to sunlight: It is advisable to walk early in the day so that you are well exposed to natural light and can get vitamin D.
- Avoid caffeine: Stimulants like caffeine can keep you awake and disturb your circadian rhythm. If you have sleep problems, avoid caffeine after noon.
- Eat a protein-rich breakfast: Protein empowers you to stay active all day long.
- Avoid stress: Maintain a positive attitude. Be assertive, not aggressive, meditate, do yoga, and eat a healthy and balanced diet.
- Exercise every day: Walk fast early in the morning and stay active all day long. This can help your internal clock and make it easier to fall asleep at night.
- Take a short nap in the afternoon: Short naps can relax us, but long naps unschedule our sleep.
- Limit light before going to bed: Artificial lighting can interfere with circadian rhythms. Therefore, turn off all electronic devices by dimming the lights one hour before bedtime.
Researchers have found that chronic disruption of circadian rhythms affects the immune system, and from observations made in people with jet lag and often with jet lag, weight gain, impulsive slow thinking, and more. We believe that it can lead to physiological and behavioral changes.
If you are interested in this article and would like to know more, please see the article about. Circadian rhythm diet And how can it help? Join a professional to balance your sleep-wake cycle and ensure better sleep quality. GOQii Play..
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