If you see the term “circadian rhythm” and don’t know what it means, don’t worry. It’s merely an uncommon term for something that every human being has: a biological ‘clock’ that performs several functions. One of these functions is telling the body when it’s time to sleep and when it’s time to wake up again.
What circadian rhythm is
WebMD describes circadian rhythm as the human body’s 24-hour internal clock. In addition to regulating sleep and waking cycles, circadian rhythms also affect when we are born, when we pass away, and every day and night of our lives in-between.
Think of circadian rhythm as the conductor of a wonderful biological orchestra. The conductor leads various sections to create a cohesive, well-functioning whole. Hormones, cells and other body systems respond to the biological ‘baton’ wielded by the rhythmic circadian conductor. As the conductor instructs one bodily system to be alert, it may instruct another system to slow down.
Typically, the body does its best self-repair when asleep. More babies are born at night than in daylight, because the circadian rhythm ‘remembers’ a time when humans needed to be born in the relatively safe nighttime hours so as not to be eaten by predators.
Things that affect circadian rhythm
Light and darkness have a great impact on how well a person’s circadian rhythm works. Artificial light, especially that of the fluorescent variety, can have an adverse affect on the body’s ability to produce a sleep hormone known as melatonin. During daylight hours, the body should produce less melatonin. Conversely, the body is meant to make melatonin in darkness.
Jet lag is a disruption of the circadian rhythm. When you travel across time zones, the body doesn’t understand. You may land in a destination at local ‘bedtime’ and feel wide awake, or you can arrive when everyone’s waking up and feel like it’s time to sleep.
Drugs and alcohol can adversely affect circadian rhythm, especially if you overdo them. “Passing out” from too much drink is not the same as deep, restful, REM sleep. Changes in sleep hours, such as those experienced by people who work different shifts on different days, can also have an adverse effect on circadian rhythm. Alterations in a person’s personal sleep cycles, such as staying up extra late on weekends may also contribute to a disrupted circadian cycle. Pregnancy is a beautiful time in a woman’s life, but it can play havoc with her sleep cycles. This could be due to changes in bodily hormone production and by the excitement of being pregnant.
The environment in which you snooze has a lot to do with how well your biological clock works, too. A room that’s too warm or too stuffy can contribute to a poor night’s sleep. So can an inferior mattress. Feel free to learn more from Best Beds Boutique.
The study of sleep
The field of biological chronotherapy is relatively new and entirely fascinating. Biologists and brain doctors will tell you that circadian rhythms originate in a part of the brain called the suprachiasmatic nucleus. This small part of the brain houses the ‘master clock’ that assists the body in staying synchronized with a natural, 24-hour day.
In the 21st century, doctors and drug companies are exploring the way that sleep can affect certain medications. It is interesting to note that some medications work better when the patient is awake, while others offer improved therapeutic properties when the drug is delivered just prior to an extended sleep cycle.
Tips for getting a better night’s sleep
It may take some time, but you can reset your circadian clock. Mayo Clinic offers a number of simple solutions that can help you get back to regular sleep and wakefulness cycles. The clinic suggests avoiding artificial light for at least an hour before turning in for the night. Mayo Clinic reminds readers of the importance of an optimized sleep environment, as well.
Avoid caffeine after your evening meal, and you may better your chances of falling asleep and getting a great night’s rest. If you find yourself sleepy in the middle of the day, go for a quick siesta or “power nap,” if you can. Don’t sleep too long, though. For most people, a brief 15-minute snooze can boost after-lunch alertness.
Now that you know more about circadian rhythms and how they work, you can improve your chances of sleeping soundly through the night.
Tia Smith is a Mom who enjoys writing articles as a way for her to share her knowledge and make a contribution to society. She often writes about family life, giving solutions to others which have helped her over the years.
