Reset Your Circadian Rhythm

bymaroche2

112 followers

4 years ago

Circadian derived from a Latin word circa – which means around or about and Diem which means day. Circadian Rhythm are physical and mental behavioral changes that follows a 24-hour cycle which influenced by internal and external environment. It is also called our internal body clock which responded to light and darkness in a person’s environment, a wake-sleep cycle. This is controlled by a group of cell receptors from the hypothalamus (SCN) which transmit the information based on how much light was being received by the eye which is being recognized by the retina to the pineal gland which correspond to the lens of the night and day cycle. When its dark the hypothalamus send messages to pineal gland to secret melatonin, a hormone which helps induce sleep and makes you drowsy.The production of adenosine by the basal forebrain regualte sleep homeostasis, enhacing a good sleep.

Three factors that influences circadian rhythm are production of melatonin which is increased during night and lesser during day time, temperature which synchronizes with the light signals received by the retina and controlled by the SCN, and cortisol production which is secreted by the adrenal glands increases in the morning which helps our body fight stress, gives us energy to perform everyday activities and maintain wakefulness during the day. Melatonin increases during night-time and cortisol is low, while Cortisol is higher on day time and lower at night.

Factors that may disrupt your biological clock includes illness, stress, certain medications, sleep environment, work shift schedules, traveling to other time zone and the food you eat and drink. Recent studies revealed that chronic disruption of our circadian rhythm can cause health problems, fatigue, insomnia which linked to obesity, diabetes and heart disease.

Your biological clock can be reset by:

1. Exposure to light as seen on the phenomenon when we travel across time zone and get a jet lag as we slowly adapt to the new local time.
2. Create consistent sleep and wake time, which means going to bed and wake up the same time or near same time each day.
3. Reduce blue light exposure approximately two-three hours before bed such as turning off your TV screen, and other gadgets, some wear blue eyes glasses if it is impossible for them to turn off those screens. Use red incandescent light bulbs during sleep which does not block melatonin production.
4. Avoid caffeine and other stimulants like dark chocolate, alcohol and nicotine later on the day.


Effective Tips to a Good Night Sleep for Adults

• Set a schedule for sleeping and waking up same time every day including week ends.
• Expose yourself to natural outside light every morning.
• Limit your naps, around 20 minutes between 1pm and 3 pm
• Avoid caffeine, alcohol and other stimulants later on the day.
• Exercise in the morning. Avoid doing exercise 2-3 hours before bed time.
• Make your bedroom comfortable, lower the temperature, use red incandescent light, turn on TV, and other gadgets
• Relax before bed time, take a warm shower, and other relaxing routine
• Consult and see a doctor if you have problem sleeping or you are experiencing unusual tiredness or erratically sleepy during the day. Most sleeping dis orders can be treated effectively by a specialized doctor for sleep or neurologist