Health Science Reviews

by Lloyd Machaka

Do you ever find yourself naturally waking up at the same time every morning, even without an alarm clock? Or perhaps experiencing a loss of energy in the afternoons? The answer lies within our bodies’ astonishing built-in timekeeper called the circadian rhythm- an internal clock that governs numerous other physiological processes including our sleep-wake cycle. In this blog, we will delve into the fascinating realm of circadian rhythms and shed light on the incredible role they play in shaping our sleep-wake cycle and overall health.

What is the circadian Rhythm?

Derived from the Latin words “circa” meaning “around,” and “diem” meaning “day,” the circadian rhythm refers to the approximately 24-hour cycle that regulates various bodily functions, including sleep, appetite, hormone secretion, and body temperature. Interestingly, our bodies create this biological rhythm naturally, but it is also influenced by external factors like light, temperature, and social cues.

Impact of the Circadian Rhythm on Sleep:

The most noticeable manifestation of the circadian rhythm is its effect on sleep patterns. Our internal clock syncs our sleep-wake cycle to coincide with daylight hours. It induces drowsiness as bedtime approaches by gradually raising melatonin production in our bodies to get us ready for sleep. Conversely, early morning exposure to natural light lowers melatonin levels, telling the body it is time to get up.

The Modern Challenges:

In our fast-paced world, we often find ourselves struggling to match our bodies with the natural ebb and flow of our circadian rhythm. Artificial lighting, blue screens, eating weight meals at night, and irregular sleep patterns can disrupt our circadian rhythms, leaving us feeling disoriented and unwell. This misalignment, known as circadian rhythm disorder, can lead to sleep disturbances, mood swings, fatigue, and surprisingly even long-term health consequences such as the risk of developing cancer. Thus, acknowledging the significance of our internal clock allows us to make conscious choices to align our routine with nature’s rhythms.

Tips to Optimize Your Circadian Rhythm:

To embrace the dance of time, sustaining our circadian rhythm is fundamental. Begin by creating a sleep routine that allows for consistency and quality rest. Limit exposure to electronic screens before bedtime and bask in the gentle embrace of natural light during the day. Engaging in regular physical activity and establishing a balanced diet can further fortify your connection with your internal clock.

As we conclude this fascinating exploration of the circadian rhythm, we are left marveling at the intricate symphony of time that orchestrates our existence. By understanding and respecting the cues of our internal clock, we can optimize our lives, enhance our sleep patterns, and improve our daytime performance. So, let’s embrace the science behind our inner clock and live in harmony with the rhythm that nature designed for us.

Embrace the wonders of your circadian rhythm and witness your well-being flourish!

References

1. K. Davis, L. C. Roden, V. D. Leaner, and P. J. van der Watt, “The tumour suppressing role of the circadian clock,” IUBMB Life, vol. 71, no. 7. Blackwell Publishing Ltd, pp. 771–780, Jul. 01, 2019. doi: 10.1002/iub.2005.
2. Meyer, N., Harvey, A. G., Lockley, S. W., & Dijk, D. J. (2022). Circadian rhythms and disorders of the timing of sleep. In The Lancet (Vol. 400, Issue 10357, pp. 1061–1078). Elsevier B.V. https://doi.org/10.1016/S0140-6736(22)00877-7