The Vulnerable Circadian Rhythm

What is Circadian Rhythm?

Circadian rhythm is a body’s natural 24-hour internal clock that regulates biological processes such as sleep, hormone production, digestion, and body temperature. Circadian rhythm is based on lightness and darkness. As an individual is more exposed to light, the brain activates biological processes to keep the body alert, and as an individual is more exposed to darkness, the brain activates biological processes to prepare the body for rest. However, this rhythm doesn’t just govern sleep; it also affects a person’s mood, metabolism, immune system, and energy levels. A well-functioning circadian rhythm allows peak performance during the day and restful recovery at night, while disruptions can lead to fatigue and long-term health issues.

Tips to Maintaining a Healthy Circadian Rhythm

1. Receive Morning Light

• Exposure to sunlight in the morning signals the brain to start the day, reinforcing its internal clock. Aim for at least 20 minutes of natural light each morning.

2. Consistent Sleep-Wake Times

• Going to bed and waking up at the same time every day helps the body establish a reliable rhythm.

3. Limit Evening Screen Time

• Blue light from devices interferes with circadian rhythms. Turn off devices at least an hour before bed.

4. Time Your Meals

• Eating at irregular hours can disrupt circadian rhythms. Aim for regular meal times and avoid heavy meals close to bedtime.