Do you often get a good night's sleep? Have you ever heard how an unbalanced biological clock can affect your sleep?
When your orgasmic circadian rhythm is disrupted, it affects your mood negatively. What are the negative effects of circadian rhythm imbalance? Find out why a proper circadian rhythm is important for you, and how you can restore it if it is disturbed?
Circadian rhythm - what is it?
Circadian rhythm - these are 24-hour cycles, which are part of the body's internal clock, which runs in the background and performs the most important functions and processes. One of the most important and best known circadian rhythms is the sleep-wake cycle.
Your internal clock adjusts itself by receiving certain indications, for example, if you get up at the same time every day, your body's internal clock will get used to it and will look to it.
Your brain receives signals from your environment and activates certain hormones, changes your body temperature, and regulates your metabolism to keep you awake or asleep.
In some people, the circadian rhythm can be disrupted due to external factors or sleep disorders. Maintaining healthy habits can help you better respond to this natural body rhythm.
A properly regulated circadian rhythm can promote steady and restorative sleep. However, when this circadian rhythm is disrupted, significant sleep problems can occur, including: insomnia. Research also reveals that circadian rhythms play an integral role in various aspects of physical and mental health.
How does the circadian rhythm work?
Your body's circadian rhythm depends on several different factors:
Your cells react
Brain cells react to light and dark. Your eyes detect these changes in the environment and send signals to different cells about when it's time to sleep or wake up.
Those cells then send more signals to other parts of the brain, which activate other functions that make you more tired or alert.
The role of hormones
Hormones such as melatonin and cortisol can rise or fall due to circadian rhythms. Melatonin is the hormone that makes you sleep, and your body produces more of it at night and suppresses it during the day. Cortisol can increase your alertness, so your body produces more of it in the morning.
Other hormones that affect the circadian rhythm include:
- vasopressin
- acetylcholine
- insulin
- leptin
Other factors
Body temperature and metabolism are also part of the circadian rhythm. The temperature drops when you sleep and rises when you are awake. In addition, metabolism occurs at different rates throughout the day.
Other factors can also affect your circadian rhythm. Your rhythm may adjust due to work hours, physical activity, stress and anxiety, additional habits or lifestyle choices.
Age is another factor that affects the circadian rhythm. The circadian rhythm of infants, teenagers and adults is different.
Circadian rhythm - babies
In newborns, the circadian rhythm is formed only after a few months. As a result, their sleep patterns can be erratic in the first days, weeks and months of life. Their circadian rhythms evolve as they adapt to their environment and undergo bodily changes.
Babies begin to secrete melatonin at around 3 months of age, and the hormone cortisol develops between 2 and 9 months of age.
As babies and children mature, their circadian rhythm and body functions and their sleep schedule become quite regulated. Children need about 9 or 10 hours of sleep a day.
Circadian rhythm - teenagers
Teenagers experience a change in their circadian rhythm called sleep phase delay. Unlike in childhood, when he went to bed early around 8-9 p.m. in the evening, teenagers may not get tired until much later in the evening.
The level of melatonin can only increase around 22-23 hours. evening or even later. Because of this change, teenagers also need more sleep in the morning. They are most sleepy at night between 3 and 7 am. in the morning or maybe even later, but they still need as much sleep as children.
Circadian rhythm - adulthood
If adults follow healthy habits, their circadian rhythm should be fairly constant. Their sleep and wake times should remain stable if they keep a fairly regular schedule and aim for 7-9 hours of sleep each night. Adults can fall asleep well before midnight because their body produces melatonin. Adults are most tired between 2 and 4 o'clock. and from 1 to 3 p.m.
Older people may notice that their circadian rhythms change as they age, going to bed earlier than usual and waking up early in the morning. In general, this is a normal part of aging.
Effect of circadian rhythm on sleep?
The sleep-wake cycle is one of the clearest and most important examples of the importance of the circadian rhythm. During the day, exposure to light sends signals to the biological clock that trigger alertness and help us stay alert and active.
After dark, the body clock starts producing melatonin, a hormone that induces sleep, and continues to send signals to help us fall asleep throughout the night.
In this way, our circadian rhythm balances our sleep and wakefulness day and night and creates a stable cycle of restorative rest that allows us to increase our activity during the day.
What can affect your circadian rhythm?
Sometimes your lifestyle and biological time may collide. This can happen due to:
- Night work shifts. Working shifts that conflict with the natural light or dark time of day throws the circadian rhythm out of balance;
- Working irregular hours;
- Trips where you visit one or more time zones;
- A lifestyle where we go to bed late or get up early in the morning;
- Stress;
- Medicines;
- Your psychological state;
- Health conditions such as dementia, brain damage, or head injuries;
- Bad sleeping habits: irregular sleep schedule, eating or drinking late at night, using computer, phone late at night, uncomfortable sleeping place.
What can you do if your circadian rhythm is disrupted?
If you are experiencing circadian rhythm disturbances, there are several ways to get your rhythm back on track:
Agenda. Try to stick to your normal schedule.
Being outdoors. Be outside when it's light as it increases your alertness.
Exercising. It is recommended to exercise at least 20 minutes every day.
Sleep quality. Sleep in a relaxing environment. Sleep in a place where there is adequate lighting, a comfortable mattress and a suitable temperature for sleep.
Avoid certain substances. Try not to consume alcohol, nicotine and caffeine in the evening.
Using the phone. Do not use your phone, do activities that make you feel better, read or meditate before going to bed.
Effects of circadian rhythm on health
Maintaining your circadian rhythm is vital to your health. If your circadian rhythm is disrupted and you have trouble getting enough sleep, it can have short-term and long-term health effects.
Long term A circadian rhythm disorder can affect your:
- Organs;
- Cardiovascular system;
- Metabolism;
- Digestive system;
- Skin;
Short term A circadian rhythm disorder can cause:
- Memory problems;
- Lack of energy;
- Hormonal cycle changes;
- Digestion and bowel disorders;
- Body and temperature changes;
Rest is the most important!!
Your circadian rhythm affects your rest, so getting your circadian rhythm in sync is key.
If you experience long-term difficulty sleeping or extreme fatigue during the day, see your doctor to find out how you can adjust your circadian rhythm and get enough rest.
