Do you catch yourself yawning throughout the day? Do you struggle to fall asleep? If yes, then maybe your circadian rhythm is completely off track. Scan through the points given below to pull it on track.
Circadian cycles are 24-hour cycles that are a part of the body’s internal clock system. They work in the background to carry out vital functions and processes. The sleep-wake cycle is a circadian cycle. Different functions of the body follow circadian rhythms that are synchronized with a master clock located in the brain. This master clock is directly influenced by environmental factors, especially light, which is why circadian rhythm is tied to the cycle of day and night.
A circadian rhythm, or circadian cycle, is a natural, internal process that regulates the sleep–wake cycle and repeats roughly every 24 hours.
Circadian rhythm is also influenced by light and dark. The brain receives multiple signals based on the environment and activates certain hormones which change your body temperature and regulate your metabolism to keep you aware or doze you off. Proper alignment of the circadian rhythm can promote consistent and restorative sleep, but when it is thrown off, it creates significant sleeping problems, including insomnia. Circadian rhythms play a vital role in aspects of physical and mental health.
How Circadian rhythm Works
Cells in the brain respond to light and darkness. It captures the changes in the environment and sends signals to different cells to make them aware of when it is time to be sleepy or to remain awake. These cells send signals to other parts of the brain that activate other functions that make you more tired or alert.
Several hormones like cortisol and melatonin increase or decrease as a part of the circadian cycle. Melatonin makes you feel sleepy and it is released more during the night. Cortisol makes you alert and it is released in the morning.
Circadian Rhythm in Babies, Teens and Adults
Newborns do not have a developed circadian rhythm until they are a few months old. This is why sleeping patterns are erratic during the first few days, weeks, or months of their life. As they gradually adapt to the environment and experienced several changes, the body begins to adjust. Babies release melatonin when they are about three months old and the hormone cortisol when they are around two to nine months old. Toddlers develop a somewhat regulated sleep schedule once their circadian rhythm is set. Children require about 9 to 10 hours of sleep at the night.
Teenagers experience a drastic shift in their circadian rhythms, known as sleep phase delay. Unlike babies, teenagers do not get tired until much later in the night. Melatonin may not rise until it is around 10 or 11 p.m. or even later. That V also requires teenagers to sleep until much later in the morning. Their peak sleep hours at night are from 3 a.m. to 7 a.m. or maybe even later and they still need the same amount of sleep as children.
If healthy habits are practiced, adults can maintain a pretty consistent circadian rhythm. Their bad times and wait times remain stable if they follow a regular schedule and time for 7 to 9 hours of sleep every night. They are likely to get sleep well before midnight as melatonin releases into the body. Older adults notice that their circadian rhythm alters with age and they begin to go bad much earlier than they use to and wake in the wee hours of the morning. This is a normal part of aging.
How Circadian rhythm is thrown off track
Sometimes it is difficult to follow your circuitry, and with them and your lifestyle choices and internal clock clash.
This occurs because of:
Undergoing stress
Mental Health issues
Medications taken by you
Work shift with inconsistent hours
Travel that pants different time zones.
A Lifestyle that requires late night hours or early wake time
Several health conditions like dementia, blindness, or brain damage
Overnight work which goes against the natural light and dark times of the day.
Poor sleep habits consisting a lack of sleep or not having a comfortable sleeping space.
How to reset the circadian rhythm
These descriptions may be experienced due to irregular circadian rhythm, but they can be brought back on track through some crucial tips that promote a healthy 24-hour schedule.
Try to maintain a consistent sleep schedule.
It is assumed that a set time for bedtime will keep the circuitry and rhythm on track. But this is not the case. It is essential for you to wake up at the same time every day. A consistent sleep schedule will train your master clock to help you avoid waking up throughout the night.
Get outside in the morning
Exposure to light provokes your brain to produce less melatonin. If you have time get outside for a morning walk or catch up on coffe
Skip the afternoon nap
Change active throughout the day can help you balance your so Kadi and rhythm. If you have trouble sleeping at night, taking a nap for long hours during the day can decrease your probability of falling asleep at night. The longer you keep your body awake, the more quickly it will be able to sleep during the night. Give your body some movement every 30 minutes. This will help in waking up the body.
Avoid heavy meals and caffeine in the later part of the day.
What you eat affects how you sleep. Caffeine and nicotine are stimulants to keep your body active. Aim to keep your body 12 to 14 hours without food to reset.
Limit nightly screen news
Lights from lamps and blue light emitted from laptops and Smartphones can trick your brain into thinking that it is still daytime, causing it to subside the melatonin production. You must start domain your life about 2 hours before bedtime and prevent scrolling through social media in bed. If you have a night shift or you need to use screens during the night, you can wear glares that block blue light or install a blue light filter app on your device.
Try to follow a routine each day.
This can help the body to get easily adjusted to your schedule and help put your circadian rhythm on track. Spend enough time outdoors to boost Your wakefulness. This will help you stay awake and energetic.
Get daily workout 24 more minutes of aerobic exercises.
Try to get enough sleep by sleeping in an environment that promotes proper rest, a comfortable temperature, and a supportive mattress.
Sleep Disorders
Modifications in your circadian rhythm may lead to a more severe condition like circadian Rhythm sleep disorders. You may be more susceptible to these disorders if you work on an irregular shift or a teenager, or an older adult. Two of these disorders are delayed sleep phase disorder and advanced sleep phase disorder. Delayed sleep phase disorder occurs when you doze off late into the night and wake up after most people. You may also call yourself a night owl. Teenagers and young adults are more prone to this condition.
Advanced sleep phase disorder is the exact opposite of delayed sleep phase disorder. You fall asleep before most people and wake up very early in the morning. Disorders related to a circadian rhythm may cause difficulty in being able to go back to sleep in the middle of the night, difficulty falling asleep at night, and frequently waking throughout the night. Several symptoms of this disorder are
Insomnia, sleep loss, tiredness throughout the day, depression or stress problems waking in the morning.
Circadian Rhythm and its Impact on Health
Maintaining the circadian rhythm is essential for your health. If there is an irregularity to your Circadian rhythm and struggle to get the proper amount of sleep, you may experience long-term consequences as well as short-term consequences in your health. Disruption to the circadian cycle can cause severe health conditions in several parts of the body, including organs, cardiovascular system, metabolism, gastrointestinal system, and skin.
It also makes you more vulnerable to diabetes, obesity and increases the probability of having related to mental health as well. Short-term disruptions include problems with memory or lack of stamina. It may also take longer for an injury to heal if you do not get enough sleep.
To conclude, living a healthy, active lifestyle that promotes a proper sleep schedule will help you maintain this circadian rhythm in your body in turn keeping you happier and more energetic, and enthusiastic.
Thanks Ashish, do share and spread positive vibes during these challenging times!!
The above article provides a depth information useful for all the age groups. It is very useful to prevent post…
Very Informative in this crucial time period especially for those who have covid or had this deadly disease. Thanks a…
Thanks Mr Rohit, glad you found it informative
Thanks Rakesh for resonating with our original intent behind this article!!!
Thanks Ashish, do share and spread positive vibes during these challenging times!!
The above article provides a depth information useful for all the age groups. It is very useful to prevent post…
Very Informative in this crucial time period especially for those who have covid or had this deadly disease. Thanks a…
Thanks Mr Rohit, glad you found it informative
Thanks Rakesh for resonating with our original intent behind this article!!!