We underestimate the importance of circadian rhythms or our inner clocks in our modern society. By not following our internal clocks, we disturb our body's natural processes. Unfortunately, there is a lot of misinformation out there, with some influencers proudly boasting about how little they sleep or their erratic daily schedules.
What is a circadian rhythm?
The term "circadian" comes from the Latin phrase "circa diem," which means "about a day." It refers to the natural phases our body goes through over a 24-hour period. We all recognize that we become sleepy or hungry at certain times of the day. The circadian rhythm regulates various bodily functions, including appetite, hormone levels, alertness, body temperature, blood pressure, and our sleep/wake cycle. Every living organism—from animals to plants and even microorganisms like bacteria and fungi—has circadian rhythms. Chronobiology, a special branch of biology, studies these fascinating rhythms.
Negative health consequences of disrupted circadian rhythms
Disrupting our circadian rhythms can have serious health consequences. For example, night shift work, often called the "graveyard shift," is notorious for its detrimental effects on well-being. Sleep deprivation, which is sometimes used as a form of torture, highlights the extreme impact of not getting enough rest. Most of us have experienced jet lag when flying across multiple time zones, and it can take several days to adjust our internal clock. This is especially taxing on professionals like pilots or flight attendants, who may frequently deal with brain fog, difficulty concentrating, and an overall sense of not feeling well.
Several other factors can also disrupt our circadian rhythm, including:
Artificial light: Especially blue light produced by TVs, smartphones, and other electronic devices.
Noise levels: High or erratic noise can interfere with sleep and relaxation.
Medications: Certain medications can affect sleep patterns.
Stimulants: Substances like coffee and alcohol can alter sleep cycles.
Environmental factors: Air quality and temperature can impact sleep and circadian rhythms.
Stress: Elevated or chronic stress levels can disrupt sleep and overall rhythm.
Steps to reset health circadian rhythm
Maintaining a healthy circadian rhythm is essential for keeping our bodies balanced and performing optimally. Here are some steps to help reset and maintain your inner clock:
Reduce Light Pollution: In the evening, cover your bedroom windows to block out light pollution and minimize any source of artificial light.
Use Blue Light Blocking Glasses: If you are accustomed to watching TV or using electronic devices late at night, consider wearing blue light-blocking glasses to reduce the impact on your sleep cycle.
Limit Electronic Devices in the Bedroom: Avoid having wireless electronics in your bedroom. Consider turning off your Wi-Fi at night to minimize exposure to disruptive signals.
Maintain a Consistent Schedule: Try to wake up, go to bed, and eat at the same times each day to establish a regular routine that supports your circadian rhythm.
Conclusion
It is important to note that our circadian rhythms can change as we age. Being mindful of these changes and adjusting our habits accordingly can help us maintain our health and well-being throughout our lives.
By respecting and learning about our internal clocks, we can achieve a state of balance and high performance. Circadian rhythms are designed to keep our bodies healthy, and by aligning our lifestyles with these natural cycles, we can improve our overall quality of life.
With love.
Roman
July 1. 2024
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