Importance of Circadian Rhythm
The human body has an internal clock that dictates the 24-hour rhythm of your life. That “clock” is known as circadian rhythm and it helps regulate a variety of functions including sleep patterns, hormone release, body temperature, appetite, and digestion.
Your circadian rhythm is influenced by light and dark, when and what you eat, physical activity, stress, social environment, and temperature. When circadian rhythm is disrupted short-term, you may experience drowsiness, lack of focus, and poor coordination. If the disruption persists, there is an increased risk of a variety of negative health effects including obesity, mental health issues, diabetes, heart disease, high blood pressure, and even cancer.
It's critical to keep circadian rhythm in sync and avoid disruption. Here are some things to focus on:
- Establish a regular sleep-wake routine.
- Keep a consistent meal schedule.
- Create a consistent bedtime routine.
- Get regular physical activity.
- Avoid late afternoon naps.
- Limit caffeine, alcohol, nicotine, and some medicines close to bedtime.
- Get more sunlight during the day and limit artificial light before bed.
- Consider taking a melatonin supplement before bed.
Melatonin is released as a part of a healthy circadian rhythm so disruption can cause a decline in melatonin production which can lead to poor sleep and other issues.
If you can’t get outside and spend at least 20 minutes a day in the sunlight, you may want to consider getting a light box and sitting in front of that a few times throughout your day. Light therapy can also help the body create more melatonin.
