Everything You Need to Know About Circadian Rhythm

Introduction

• Circadian rhythm: Sleep-wake pattern over a 24-hour day.
• Responsible for sleep and wakefulness schedules.
• Present in all living things, affected by light, dark, and environment.
• Brain releases hormones based on environmental signals; influences metabolism and sleep.
• Affected circadian rhythm can lead to sleep disorders, which can be countered by healthy habits.

Detailed Look at Circadian Rhythm

Components of Circadian Rhythm

• Biological Rhythm: One of the four biological rhythms.
• Cell Response: Body cells respond to light/dark and send signals to the brain.
• Hormones:
  • Melatonin: Increases sleepiness.
  • Cortisol: Increases alertness.
  • Other hormones: Leptin, insulin, vasopressin, acetylcholine linked to circadian rhythm.
• Factors Affecting Circadian Rhythm:
  • Metabolism
  • Body temperature

Circadian Rhythm Changes with Age

• Babies: Lack a stable circadian rhythm; sleep is erratic.
• Children: Develop stable sleep cycles.
• Teenagers: Experience sleep phase delay due to hormonal changes from puberty; feel less sleepy at night.
• Adults: Circadian rhythm stabilizes into adulthood.

Causes of Disturbed Circadian Rhythm

1. Overworking/stress.
2. Erratic work shifts.
3. Jet lag.
4. Traveling through time zones.
5. Medication.
6. Lifestyle (early wake times/late nights).
7. Mental health conditions.
8. Head injuries/brain damage/dementia.
9. Poor sleep habits.

Correcting the Circadian Rhythm

1. Follow a consistent daily routine.
2. Sleep in a supportive environment (right lighting, comfortable mattress).
3. Boost wakefulness by spending time outdoors.
4. Avoid late afternoon/evening naps.
5. Avoid nicotine, alcohol, caffeine in the evening.
6. Exercise regularly.
7. Turn off devices before sleep.

Conclusion

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