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The circadian rhythm
What is circadian rhythm?
The circadian rhythm is a biological cycle that occurs over a period of approximately 24 hours and manages the physiological and behavioral processes of the human body. This biological cycle regulates the internal biological clock that serves to synchronize sleep and wake cycles with environmental changes, such as the variation of daylight and darkness during the day and night. The word " circadian " comes from the Latin "circa diem," meaning "about a day," which refers to the length of the 24-hour cycle.
The circadian rhythm influences many aspects of our body, such as body temperature, hormone secretion (including the sleep hormone melatonin) , brain activity, blood pressure, and metabolism. The internal biological clock , located in the brain, is the main regulator of the circadian rhythm . Thus, the circadian rhythm not only influences your sleep patterns but also your energy levels, mood, appetite, and cognition.
If your cycle is disrupted , it can have a significant impact on your health and well-being. It can contribute to sleep disturbances , metabolic problems, mood disorders, and other health issues.
How does the circadian rhythm work?
The circadian rhythm is controlled by the human body's internal biological clock , located in the brain's so-called hypothalamus. This biological clock is made up of thousands of light-sensitive nerve cells that respond to light signals perceived by our eyes.
When you are exposed to daylight, your cells send signals to your internal clock , allowing it to synchronize with the light and dark cycles of our environment. Once synchronized, your biological clock regulates the production of several hormones , including melatonin and cortisol .
Melatonin , known as the sleep hormone , is secreted in greater quantities during the night and promotes sleep onset and sleep quality. In contrast, cortisol , which is the stress hormone , is produced in greater quantities during the day, which promotes wakefulness and activity . This regulatory cycle repeats daily over a period of approximately 24 hours . Even in the absence of light, your biological clock continues to function independently.
By respecting this rhythm you can optimize your sleep.
What are the consequences of a circadian rhythm disorder?
Circadian rhythm disruptions can have significant consequences on our physical, mental, and emotional health. Here are the main ones:
- Sleep disturbances:
Circadian rhythm disruptions can lead to sleep disturbances that affect the quality and quantity of our nighttime rest . Insomnia , characterized by difficulty falling or staying asleep , can become chronic and seriously disrupt our daily lives. Disrupted sleep can lead to persistent daytime fatigue , which can impair our ability to function normally at work, school, or in our daily activities. Excessive daytime sleepiness ( a state of excessive sleepiness or fatigue that occurs during the day) can also increase the risk of accidents , especially on the road.
- Mood disorders:
Several studies* have shown that circadian rhythm disruptions can have a significant impact on your emotions. By disrupting hormonal regulation, altering sleep quality, and influencing your cognitive functions, circadian rhythm disruptions can lead to increased stress , anxiety , irritability , and depression . In short, disrupted sleep can intensify your emotions and make it harder to manage daily stress .
- Cognitive difficulties:
Circadian rhythm disruptions can also affect your cognitive abilities , primarily concentration, short-term memory, attention, and decision-making. These difficulties can compromise your daily and professional performance , as well as hinder your productivity.
- Mental health issues:
A study of over 91,000 participants** linked circadian rhythm disruptions to mental health conditions such as anxiety , which can lead to depression or bipolar disorder. Poor sleep quality can increase the symptoms of these disorders or amplify the risk.
- Metabolic problems:
Circadian rhythm disturbances can disrupt metabolism and cause abnormal regulation of blood sugar (glucose levels), changes in appetite , and weight problems. Metabolic disruptions can also contribute to the development of diseases such as type 2 diabetes and obesity.
- Cardiovascular problems:
Disrupting the circadian rhythm increases the risk of developing cardiovascular diseases , including high blood pressure, coronary heart disease, and stroke. Poor sleep quality can also allow plaque buildup in the arteries and other cardiovascular problems.
- Gastrointestinal problems:
Circadian rhythm disturbances can impact gastrointestinal health by disrupting digestive processes. This can cause digestive issues such as acid reflux, bloating, abdominal pain, and bowel movements.
What factors influence the circadian rhythm?
Here are some of the main internal and external factors that influence the circadian rhythm :
- Age:
Circadian rhythms evolve throughout life due to changes in sleep needs . For example, newborns have immature circadian rhythms , which explains their irregular sleep cycles and frequent awakenings . As children and adolescents grow older, they tend to have shifted sleep schedules , staying up late at night and waking up late in the morning. In adulthood, the circadian rhythm generally becomes more stable , but it can be influenced by factors such as work or family responsibilities . Older adults, on the other hand, tend to have reduced sleep needs and more fragmented sleep cycles .
- Exposure to artificial light and screens:
Exposure to artificial light , especially blue light from screens like smartphones and computers, can disrupt your circadian rhythm by suppressing the production of melatonin , the sleep hormone . Prolonged exposure to screens before bedtime can therefore make it harder to fall asleep and affect sleep quality . Additionally, bright lights in a nighttime environment can also disrupt your circadian rhythm because they send conflicting signals to your internal body clock.
- Other factors:
Besides light exposure, other factors that can influence the circadian rhythm include diet , physical activity , and unusual work schedules . For example, eating heavy meals late at night can impair sleep due to digestion , while regular exercise can contribute to quality sleep by regulating hormone levels. Unusual work schedules can shift sleep and wake times away from natural light and dark cycles, disrupting the circadian rhythm .
How to regulate your circadian rhythm?
Maintaining a regular sleep routine is essential for the proper functioning of our circadian rhythm . A consistent routine helps synchronize our body clock with the natural cycles of light and dark . This means going to bed and waking up at roughly the same times every day, even on weekends. A stable routine allows our body to predict and regulate the release of melatonin , making it easier to fall asleep and wake up . But how do you find your ideal bedtime and wake-up time?
Here is a method to support you:
- Using the sleep diary (available in our "30 days for peaceful nights" program offered with the purchase of our sleep oil) :
Write down the time you go to bed, the time you wake up, and how you feel when you wake up. This will help you understand your current sleep patterns .
- Listen to your body:
Notice when you start to feel naturally tired in the evening. This is usually the ideal time to go to bed. Similarly, note when you wake up naturally without an alarm. This can give you clues about the length of your sleep cycle .
- Experiment with sleep schedules:
Use your sleep log to gradually adjust your bedtime and wake-up times. If you feel tired when you wake up , move your bedtime forward by 15 minutes and see how it affects your energy and mood. Be patient ; finding a good sleep cycle can take time. Be willing to adjust your schedule and experiment until you find what works best for you.
- Establish a sleep routine:
Your body loves consistency . Try to go to bed and wake up around the same time every day, even on weekends. This helps regulate your internal body clock and improve the quality of your sleep . Choose schedules that allow you to get between 7 and 9 hours of sleep each night, depending on your individual needs.
- Create a supportive environment:
Your bedroom should be a sanctuary for sleep . Make sure it's dark, quiet, cool, and comfortable. It's important that your bedroom is used only for sleeping , so it's not recommended to set up your desk in your bedroom, for example, or to put screens there. Choose a soothing decor and pale colors (blue, green, lavender, gray).
- Eat a balanced diet:
Opting for light meals , rich in soothing nutrients, promotes easier falling asleep and uninterrupted sleep . On the other hand, heavy meals , rich in fats and spices, can lead to difficult digestion , nightmares and nighttime awakenings. Caffeine and theine can also hinder your ability to fall asleep . Also avoid alcoholic drinks in the evening, as they can disrupt the quality of your sleep . The right move: after 4 p.m., replace stimulants with an infusion . The plants used in our infusion , such as chamomile, lavender and valerian, contain natural active ingredients that have soothing and relaxing properties.
- Do some sport in the morning:
Incorporating a sport into your daily routine allows you to benefit from a deeper and more restorative sleep. On the other hand, practicing physical activity can generate excitement , wake up the muscles and help increase body temperature . It is therefore not recommended to do it close to bedtime . If your only slot is the end of the day, you can opt for moderate activities such as walking, yoga or swimming which can also help calm your mind and prepare your body for rest .
- Maintain daily exposure to natural light:
To properly regulate your internal body clock and maintain a healthy circadian rhythm , spend time outdoors during the day to be exposed to daylight . If you have trouble getting exposure to natural light, light therapy may be a good option. This technique involves using a special lamp that emits bright light and simulates daylight .
- Limit screens:
The blue light emitted by phone, computer, and TV screens can disrupt the production of melatonin , a hormone essential for regulating sleep . Avoid screens at least one hour before bedtime to promote a smooth transition to sleep . If possible, establish a "screen time" where you put your electronics away out of your line of sight.
*Source: https://www.sciencedirect.com/science/article/abs/pii/S001370060975537X
