What is the circadian rhythm? And why does it matter?
The circadian clock affects nearly all physiological activities in the body, and if it’s not operating properly, there can be severe consequences for human health.
The circadian clock has an internally driven 24-hour rhythm (circadian rhythm) that tends to run longer than 24 hours but resets every day by the sun's light/dark cycle, regulating sleep.
Research has revealed that a disruption of your internal clock can cause cognitive impairment, psychiatric illness, metabolic syndrome, dysplasia, and cancer.
8 Things to Help Your Sleep
Consistent bedtimes
Your circadian rhythm will work best if you maintain a consistent bedtime.
Your master clock resides in the hypothalamus* and directly receives information from your eyes. Exposing your body to bright morning light will signal your body to wake up.
Reduce and limit night screen time
Especially blue light that is emitted from smartphones, tablets, laptops and TVs triggers your master clock to believe it’s still daytime. This inhibits the increase in melatonin levels, which help you to fall asleep.
Exercise earlier in the day
Exercising on a regular basis is important and can increase your sleep quality. However, exercising too late may wake you up and makes it harder to fall asleep.
Get outside for some sun
Being outdoors means that you are subjected to the natural light/dark cycle which helps you to align your internal clock. You could even go camping, so that you spend your time outdoors and you will be subjected to the natural light/dark cycle.
Keep your bedroom cool
Research shows that if you keep your room temperature below 20°C the probability to get high quality sleep increases. That’s because your body temperature drops before you fall asleep as your body prepares for the night.
Avoid caffeine in the late afternoon
Caffeine is a stimulant to help you stay awake. Having your cup of coffee in the morning is no problem but since caffeine’s half-life is up to 5 hours it’s better to avoid it in the afternoon.
Make sure your bedroom is dark
Light at the wrong times (e.g., in the night) can disrupt your circadian rhythm. So, make sure your bedroom is dark and that there is no light source during the night.
Boost Your Energy and Support Your Immunity
Two products that may help with the circadian rhythm transition, are iüVitalizer (boosting energy and reducing fatigue) and iüProtect (supporting your immune system and fighting the winter bugs).
To learn more about the iüVitalizer and iüProtect go here…
Did you know….
iüLabs products contain plenty of bioactive compounds associated with anti-inflammatory properties, with SoluSmart® to significantly multiply the bioavailability, so you get a much bigger impact from the ingredients in the drinks than you would with a standard supplement.
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*The hypothalamus is a small (less than 1% of the human brain volume) nucleus that lies very deep in the brain. It regulates many fundamental programs such as keeping the body temperature, eating, drinking, and sexual behavior.
References
- Loehfelm, A., Boucsein, A., Pretz, D., & Tups, A. (2019). Timing Matters: Circadian Effects on Energy Homeostasis and Alzheimer's Disease. Trends in endocrinology and metabolism: TEM, 30(2), 132–143. https://doi.org/10.1016/j.tem.2018.12.001.
- https://shows.acast.com/feelbetterlivemore/episodes/-77whygettingmorelightwilltransformyourhealthwithlindageddes.
- Xie, Y., Tang, Q., Chen, G., Xie, M., Yu, S., Zhao, J., & Chen, L. (2019). New Insights Into the Circadian Rhythm and Its Related Diseases. Frontiers in physiology, 10, 682. https://doi.org/10.3389/fphys.2019.00682
- National Institute of General Medical Sciences, Circadian Rhythms, https://nigms.nih.gov/education/fact-sheets/Pages/circadian-rhythms.aspx.
- Definition of hypothalamus: https://www.sciencedirect.com/science/article/pii/B9780124105133000139.
- https://www.cancer.gov/publications/dictionaries/cancer-terms/def/circadian-rhythm.