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.
What are Some Common Disruptions?
A person’s circadian rhythm can be easily disrupted by external factors. Some of these external factors are:
Exposure to artificial light
Prolonged exposure to screens emits blue light that emulates the lighting of daytime, delaying an individual’s sleep cycle.
Irregular sleep schedules
The body struggles to maintain a consistent rhythm when an individual sleeps at different times every day
Meal timing
Eating right before trying to sleep disrupts the body’s natural circadian rhythm because metabolic processes work together with the body’s natural clock
Tips to Maintaining a Healthy Circadian Rhythm
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.
Consistent Sleep-Wake Times
Going to bed and waking up at the same time every day helps the body establish a reliable rhythm.
Limit Evening Screen Time
Blue light from devices interferes with circadian rhythms. Turn off devices at least an hour before bed.
Time Your Meals
Eating at irregular hours can disrupt circadian rhythms. Aim for regular meal times and avoid heavy meals close to bedtime.
Written by: Kevin