The body’s internal clock, the Circadian rhythm, regulates its sleep and wake cycles for a 24-hour period. The brain’s master clock detects light and dark signals and determines whether we feel awake or asleep. These signals activate other biological clocks in the body to activate hormones, hunger cues and other vital bodily functions.
The circadian rhythm is influenced by artificial light, meals times, bedtime routines, stress levels, and other natural stimuli. Although the internal clock is programmed to respond to environmental cues it can also be controlled and reset by humans.
Notice: While the content of Sleepopolis may be informative, it should not be taken as medical advice. It should not replace professional medical advice. You should consult your healthcare provider immediately if you suspect you might have a sleep disorder or other medical condition.
Sleep-Wake Cycle
A biological pattern with an alternating biological rhythm that includes approximately 16 hours of daily wakefulness and 8 hours of nighttime sleep.
Resetting The Circadian Rhythm
The circadian rhythm is sensitive to disturbance and inconsistency.The internal clock can become out of sync with other biological functions if sleep and wake times fluctuate, or meal times shift.
You may have to adjust or change the circadian rhythm due to:
- After traveling to another time zone, jet lag can occur
- New job or school schedule
- An activity or class that begins in the morning.
These types of life changes can temporarily disrupt the circadian rhythm if they happen only occasionally. But, severe circadian rhythm dysfunction can result from repeated disruptive behavior or health conditions.These are the behaviors This could include:
- Regular travel across time zones
- Night shift and rotating shift work
- Certain medications and drugs are not allowed to be taken
- Genetic predisposition to circadian rhythm disorders
FAQ
What are the most common circadian rhythm disorders?
Delayed Sleep Phase Syndrome can affect up to 16% of adolescents, while anyone who travels in a different time zone may experience jet lag.
An unbalanced sleep schedule can lead to severe sleep disorders.. Research suggests that up to 3 percent suffer from a circadian rhythm sleeping disorder (CRSD). There are several types of CRSDs:
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- Advanced sleep phase disorder (ASPD).
- Delayed sleeping phase syndrome (DSPS).
- Shift work and sleep disorder (SWSD).
- Non-24-hour sleep-wake syndrome
- Unusual sleep-wake rhythm
- Jet lag
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To treat a circadian rhythm disorder, or to prevent health problems related to it, a readjustment may be required.:
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- Obesity
- Diabetes
- Other sleep disorders
- Depression
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Many types of chronic sleep disorders, including disruption of the circadian rhythm, are linked to dementia and some cancers.
Shift work
This is work that takes place outside of the normal daytime schedule. Shift work can include rotating between night and day shifts or working part-time during the day and half at night.
11 Ways To Reset A Biological Clock
The biological clock and circadian rhythms must be reset in order to adjust a sleeping schedule. Experts in sleep recommend that you maintain consistency throughout the adjustment process.
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- Dim the lights.
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The brain releases melatonin when it is dark, which promotes sleepiness. The brain responds to light by reducing melatonin production, which promotes energy and wakefulness. You can help the circadian rhythm shift by dimming the lights before you go to bed. This will signal the brain that it is time to wind down.
Bright-light therapy is a treatment that involves exposing the patient to bright light at a specific time in the morning. It is usually done under medical supervision. People with a circadian rhythm disorder may find bright-light therapy particularly beneficial.
FAQ
Why is it so difficult to travel from one side of the country to the other?
Because the body has less time for recovery, insomnia or excessive sleepiness may be more noticeable when traveling east. Traveling west can add hours to your day and allow you to adjust your circadian rhythm.
Last Word From Sleepopolis
Each of us has a biological rhythm that determines when we feel tired or awake.A healthy body clock supports good sleep patterns, as well as smooth functioning of other bodily functions such hunger cues or energy levels..
It can be difficult to keep a consistent sleep schedule and wake time due to work and travel. Desynchronized circadian rhythms can lead to sleep deprivation and circadian rhythm disorders. This can increase the risk of developing certain health conditions. We can improve our health and well-being by implementing healthy sleep strategies.
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