Internal Body Clock: Its Function, Mechanism, and Significance
Sleeping with the Inner Pocket Watch: Understanding and Boosting Your Circadian Rhythm
Human's sleep patterns and daily functions are controlled by an internal clock system known as the circadian rhythm. Let's dive into the inner workings of this pocket watch ticking away in our brain.
The Tiny Timepiece: The Inner Clock
The circadian rhythm is a 24-hour internal clock situated in our brain, specifically within a minuscule cluster of cells called the suprachiasmatic nucleus (SCN)[1]. This timekeeper signals when we feel alert or sluggish based on the light-dark cycle or environmental changes. It also triggers melatonin secretion, helping us fall asleep at night.
The circadian rhythm helps us adapt to our surroundings by adjusting our body's temperature, eating habits, and digestion in response to changes in our environment[1].
Let There Be (Natural) Light
The circadian clock's operation begins at the SCN in our brain. As our body follows the light and dark hours, it sends signals to a brain pathway. During the light cycle, our eyes detect changes in the environment and send signals to various brain cells, preventing melatonin release. At night, melatonin production occurs as the brain perceives it's time to sleep[1].
The Importance of Time Management
Our circadian rhythm's role is primarily vital for regulating sleep. When it's out of sync, our sleep will follow suit. Without proper signals to our brain, our body won't know when it's time to snooze or rise[1].
The Misalignment: Causes and Symptoms
Before technology, humans were exposed to minimal light during the night. Now, with new sources of light, the most common disrupter of our circadian rhythms are electronic devices. This is due to the excessive blue light emission they emit[1].
Other factors causing disruptions include social jet lag, shift work, and odd sleep schedules, all of which can lead to symptoms such as:
- Difficulty falling asleep or waking up
- Irregular sleep patterns
- Daytime sleepiness
- Digestive issues
- Poor physical performance
Out of Sync: Sleep Disorders and Health Issues
If you're experiencing persistent sleeping problems, you may be dealing with a circadian rhythm sleep disorder, such as jet lag, delayed sleep phase syndrome, advanced sleep phase disorder, or shift work sleep disorder.
When our circadian clocks are disrupted, it can result in various health issues, such as:
- Poor sleep quality
- Mood changes
- Increased anxiety and depression
- An increased risk of metabolic syndrome (including hypertension, diabetes, and coronary heart diseases)
- A diminished quality of life
Keeping Time: Tips for Better Sleep
To ensure that your sleep-wake cycle is in sync with your circadian rhythm, follow good "sleep hygiene":
- Establish a consistent sleep schedule: Strive to go to bed and wake up at the same time each day, even on weekends. Download a ShutEye® app for help.
- Exposure to natural light: Spend time outdoors during the daytime. Natural light can help regulate your body's internal clock.
- Limit blue light exposure: Make it a part of your bedtime routine to avoid unnecessary blue light exposure from electronic devices for about 30 minutes up to an hour before bedtime to avoid melatonin disruption.
- Regular exercise: Regular physical activity can help regulate your sleep-wake cycle.
- Avoid caffeine and heavy meals before bedtime: These can trigger insomnia or indigestion, which can keep you awake.
Resetting the Clock
If you're struggling with sleep issues and daytime fatigue, here are ways to reset and regulate your sleep schedule:
- Bright Light Therapy: Try using light therapy as a method to alter melatonin production and shift your sleep and wake times.
- Melatonin Supplements: In some cases, melatonin supplements can help induce sleep faster, especially for those with jet lag.
- Adjusting your sleep schedule: Gradually alter your sleep schedule so your body can adapt to new changes.
- Medications: If needed, consider medications to induce sleep or promote wakefulness. Consult a doctor before trying any new treatments.
A Well-Rested Life
Sleep is crucial for our overall health, and the circadian rhythm plays a vital role in ensuring proper sleep cycles. By understanding and regulating our circadian rhythm, we can improve our physical, mental, and emotional wellbeing, including better sleep, reduced health risks, improved cognitive function, and increased energy levels. With discipline and a proper routine, we can improve our sleep and ultimately lead a better life.
- Misaligned circadian rhythm disorders, such as insomnia, can arise due to excessive blue light emission from electronic devices, disrupting the rhythm's essential role in regulating our sleep.
- Science has shown that the circadian rhythm significantly impacts health-and-wellness by governing our sleep patterns, and poor sleep hygiene practices can further contribute to sleep disorders and associated health issues like insomnia, irregular sleep patterns, and increased anxiety.
- To optimize sleep quality and overall wellness, follow sleep hygiene guidelines, such as establishing a consistent sleep schedule, limiting blue light exposure, regular exercise, avoiding caffeine and heavy meals before bedtime, and using apps like ShutEye® for help. These practices, backed by science, can help keep your circadian rhythm and sleep patterns in harmony, promoting better sleep and improved physical, mental, and emotional wellbeing.
