Circadian Rhythms – Our Inner Clock

Now firmly planted into the second half of the year and more strongly beginning to sense the shift of daylight, we are happy to share our dear friend, colleague, PureEsperanza board and global community member, Roman Vaynshtok’s work and who contributed this month’s blog and look at natural rhythms that affect our health. It can be easy to overlook small mindful practices or engage in habitual lifestyles. A key question is always asking of yourself what is serving you and your well-being? This fascinating subject and informative information gives us a closer look at more ways we can balance our body, mind, soul.

Following our inner clock, also known as the circadian rhythm, is crucial for several aspects of our health and well-being. 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. Here are some key reasons why it is important:

1. Physical Health

• Sleep Quality: Our circadian rhythm regulates the sleep-wake cycle. Aligning our activities with this rhythm can improve sleep quality, leading to better rest and recovery.
• Immune Function: Proper sleep and alignment with the circadian rhythm can strengthen the immune system. We are more vulnerable when circadian rhythm is disturbed, it is why many people catch illness after long flight.
• Metabolic Health: Eating at consistent times that align with our inner clock can help maintain a healthy metabolism, reduce the risk of obesity, and prevent related conditions such as diabetes.

2. Mental Health

• Mood Regulation: Disruptions in the circadian rhythm can lead to mood disorders, including depression and anxiety. Consistent sleep patterns help regulate mood.
• Cognitive Function: Adequate sleep and a well-regulated circadian rhythm enhance cognitive functions such as memory, concentration, and decision-making.

3. Performance and Productivity

• Energy Levels: Following our inner clock ensures that we are active and alert when we need to be, enhancing productivity and performance.
• Efficiency: Aligning work and other activities with peak performance times can lead to more efficient use of time and resources.

4. Hormonal Balance

• Hormone Production: The circadian rhythm influences the production of hormones such as cortisol (stress hormone) and melatonin (sleep hormone). Proper alignment ensures that these hormones are released at optimal times, contributing to overall balance.

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, een on the weekends, to establish and maintain a regular routine that supports your circadian rhythm.

• Natural Light Exposure: Spend time outdoors during the day and minimize exposure to artificial light, especially blue light, in the evening.
• Meal Timing: Eat meals at regular times each day, ideally in sync with daylight hours.
• Exercise Routine: Engage in physical activity at consistent times, preferably during the day.

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.