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Sleepy woman

How to Fix Circadian Rhythm? Everything You Need to Know

Have you ever wondered why you naturally feel more awake during the day and sleepier at night? This is all thanks to your body’s internal clock, known as the circadian rhythm. Circadian rhythm is a biological system that regulates various mental, physical, and behavioral functions over a 24-hour period. It influences when you feel alert and when you feel sleepy, as well as essential physiological processes like hormone release, body temperature, and metabolism. If you’re looking to learn how to fix circadian rhythm, first you should discover what it is and then look for strategies that work.

What Is a Circadian Rhythm, and How Does It Work? 

The human body is a unit controlled by the circadian clock in the brain. Among the many processes it affects, this “controller” also regulates the circadian rhythm. 

There is a small part of the brain called the suprachiasmatic nucleus (SCN). This area is found in the hypothalamus. It receives signals about sleepiness, alertness, and other bodily needs depending on the time of day. Through hormones, the circadian rhythm controls all organ systems. This is how we know when we are hungry or sleepy. Light is the most important indicator that affects the SCN, and it is the reason why we feel sleepy at night and awake during the day. Circadian rhythm is not exclusive to the human species. All kinds of organisms, including plants, have this rhythm.

However, every stage of life has its own way of regulating this rhythm. Thus, babies sleep for longer periods of time and more frequently throughout the day, while the need for sleep decreases with aging. 

What Affects Circadian Rhythm?

A variety of factors and their interaction influence the circadian rhythm:

Hormones

Hormones like cortisol and melatonin, coupled with metabolic processes, regulate periods of alertness and restfulness. Cortisol (the stress hormone) peaks in the morning, promoting wakefulness, while melatonin (the sleep hormone) increases in the evening, preparing the body for rest.

Body Temperature

Fluctuations in body temperature also affect this rhythm. Before sleep, the body’s temperature drops slightly.

External Factors

External elements like overnight work shifts or stress can disrupt this rhythm, causing misalignment between your internal clock and the external environment. Heightened stress levels can lead to an increase in cortisol production and hamper sleep onset and duration.

Jet Lag

Jet lag is another potent influencer. Frequent travel across different time zones confuses the body’s internal clock and leads to a misalignment between the local day-night cycle and your circadian rhythm. This mismatch results in fatigue, sleep issues, and difficulties adjusting to the new time zone.

Medications and Mental Condition

Medications, too, play a big role. Certain drugs, especially those affecting the nervous system or having drowsiness as a side effect, can interfere with the circadian rhythm and disrupt sleep patterns. Circadian rhythm disorders can also be triggered by mental health problems such as depression and anxiety.

Electronic Device Screens

At the very end of this list, let’s not forget an important factor we are all exposed to – electronic devices. Excessive exposure to natural light or the use of electronic devices before sleep can also disrupt this rhythm, further affecting sensitivity to both internal and external factors.

How to Fix Circadian Rhythm: Advice for Realigning Your Internal Clock

Restoring a healthy circadian rhythm involves a combination of calming practices:

  1. Keep a consistent schedule: Establishing the same sleep and wake times helps regulate your body’s internal clock, leading to better sleep quality and overall well-being.
  2. Limit alcohol and caffeine: Avoiding these substances close to bedtime minimizes their sleep-disruptive effects and assists in harmonizing your sleep-wake cycle.
  3. Reduce the usage of electronic devices: Refrain from looking at screens before sleeping. The blue light can interfere with melatonin production, which is essential for quality sleep.
  4. Opt for early dinners: Avoiding eating close to bedtime allows your body to digest food better and decreases the chances of sleep disruptions. Choose nourishing and light meals based on proteins and healthy fats.
  5. Enjoy natural light: Expose your body to sunlight during the day (whenever possible), as it signals your body wakefulness. It will also help you meet your daily needs for vitamin D.
  6. Manage stress and engage in physical activity: Incorporating stress-reduction techniques and regular physical activity into your routine is essential for maintaining a balanced circadian rhythm. Managing stress can reduce the risk of sleep disturbances and improve sleep quality. Besides, engaging in regular physical activity always leads to better sleep patterns. 
  7. Pay attention to hydration: Maintaining proper hydration is often overlooked, but it can influence your circadian rhythm. During the day, drink water regularly, but consider reducing fluid intake before bedtime to prevent disruptive nighttime awakenings. 
  8. Set up an optimal sleep environment: Before going to bed, ensure your sleep space is dark, quiet, and comfortable. Block out sources of external light, consider blackout curtains, and minimize noise disruptions. A comfortable mattress and pillows are essential for restful sleep. 

By incorporating these practices into your everyday routine, you can reset your circadian rhythm, improve your sleep patterns, and overall well-being.

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When Is the Time to Reset Circadian Rhythm?

The signs of a disrupted circadian rhythm can manifest in various ways and impact both your physical and mental conditions. Symptoms such as constant low energy levels can leave you feeling lethargic and drained, while mood changes may contribute to emotional instability. Unexplained food cravings and challenges with weight management can stem from an imbalance in your internal clock. Other than that, increased nervousness and difficulties with focus and concentration can be indicative of circadian rhythm misalignment. Other symptoms may include weakened immunity, irregular sleep patterns, and a constant sense of fatigue.

If you find it challenging to fall asleep at night or struggle to wake up in the morning, even with consistent effort, it’s time to consider resetting your circadian rhythm. By prioritizing healthy sleep habits, regulating your exposure to light, and incorporating relaxation techniques, you can realign your rhythm and restore balance to your body.

Types of Circadian Rhythm Disorders

Types of circadian rhythm disorders encompass different sleep and wake patterns. Let’s take a closer look at each:

  • Delayed sleep phase disorder involves a tendency to fall asleep and wake up later than desired, often causing difficulties adhering to regular schedules. 
  • Advanced sleep phase disorder leads to an earlier sleep onset and wake time, sometimes causing early evening sleepiness.
  • Irregular sleep-wake disorder results in fragmented sleep throughout the day and night, with no distinct nighttime sleep. 
  • Shift work disorder results from irregular working hours, causing sleep difficulties and insufficient wakefulness during shifts. 
  • Non-24-hour sleep-wake disorder is characterized by an irregular sleep-wake cycle caused by a lack of light cues.

Possible Consequences of Circadian Rhythm Disorder  

These kinds of disorders can lead to a cascade of consequences that affect physical, mental, and emotional health. Constant sleep deprivation weakens the immune system, which renders the body more susceptible to infections and illnesses. The interaction between circadian rhythm and hormone regulation can disturb metabolic processes and contribute to weight gain, diabetes, and cardiovascular issues. These disorders can sometimes lead to mental health problems like depression and anxiety. Cognitive functions such as memory, attention, and problem-solving abilities may also be compromised due to inadequate sleep alignment.

Circadian rhythm disorders impact daily functioning and performance. Individuals with these problems experience challenges maintaining a regular routine, leading to difficulties in professional life, education, and social interactions. Relationships can suffer due to mood changes, irritability, and daytime sleepiness, leading to an overall diminished quality of life.

In essence, the consequences of these disorders extend far beyond sleep. Addressing these disorders through lifestyle adjustments, therapeutic interventions, and appropriate medical guidance is crucial not only for restoring healthy sleep patterns but also for maintaining overall physical and mental health.

Key Considerations

Now that we know how many complex functions in the body are controlled by the circadian rhythm, we can draw a conclusion. Getting your circadian rhythm back on track isn’t a science, but it requires discipline and patience. Maintaining proper eating and exercise habits while reducing the harmful impact of sleep-disrupting factors collectively form a solid foundation for positive changes. At the very end, remember one important fact: once you adopt healthy habits, try to keep them permanently. That is the only way to maintain good health.

 

Frequently Asked Questions

 

What happens when your circadian rhythm is off?

When your circadian rhythm is off, a range of problems can occur across various aspects of your physical, mental, and emotional health. Your sleep patterns may become irregular, making it difficult to fall asleep, stay asleep, or wake up at the desired times. This leads to persistent fatigue, reduced alertness, and impaired cognitive functions, which affect your daily performance and productivity. A disturbed rhythm can also affect your metabolism and lead to obesity. Over time, the immune system weakens, which makes you more susceptible to infections and illnesses. 

 

Is it healthy to wake up at 4 a.m.?

It is good for your body if waking up at 4 a.m. corresponds to your natural rhythm and allows you to get enough sleep (7-9 hours). However, if waking up this early disturbs your sleep, it will cause negative effects such as fatigue, impaired cognitive functions, and mood disorders.

 

What hormone regulates circadian rhythms?

The hormone that primarily regulates circadian rhythms is melatonin. Melatonin is produced by the pineal gland in response to darkness. It plays a crucial role in signaling the body that it’s time to sleep. Melatonin levels typically rise in the evening as light levels fall, increasing drowsiness and preparing the body for sleep, and then fall in the morning as light levels rise, signaling wakefulness. Other hormones, such as cortisol, also contribute by regulating alertness and energy levels throughout the day.

 

Can you use melatonin to reset circadian rhythm?

Yes, melatonin supplements can be used to help reset the circadian rhythm, especially in cases of disorders such as jet lag or night shift work. Melatonin supplements are commonly used as a short-term aid to change sleeping and waking patterns. Taking melatonin supplements a few hours before the desired bedtime induces sleepiness and facilitates the transition to a new sleep schedule. While melatonin supplements can be effective as a short-term solution, they are not suitable for long-term use or for insomnia treatment.