You probably already know that getting insufficient sleep is detrimental to your health. But did you know that sleeping at the wrong hour could be just as harmful?
In chronobiology, the study of the body's circadian rhythms, it is argued that our daily routines, such as when we eat, exercise, go to bed, and receive light, may have a significant impact on how our bodies function on a daily basis and also determines our chances of getting hit by chronic diseases.
What is circadian rhythm?
Your 24-hour sleep-wake cycle is referred to as your circadian rhythm.
It enables you to manage your daily sleep and wakefulness patterns. Most living things, including animals, plants, and bacteria, are impacted by these natural processes, which predominantly react to light and darkness. In response to cues from your environment, your brain changes your body's temperature, activates specific hormones, and controls your metabolism to either keep you awake or put you to sleep. If your circadian cycle is not being followed, you may have problems like insomnia, daytime tiredness, and decreased productivity. Your internal clock may be thrown off if you work third shift, stay up all night studying or binge-watching TV, or if you suffer from jet lag.
Our bodies' internal biological clocks, often known as body clocks, are the built-in timers in our cells. They are a group of molecules that communicate with cells to instruct them when to take specific actions (such as releasing hormones that cause you to feel hungry, sleepy, or awake) and maintain the circadian rhythms. As we are exposed to comparable light patterns throughout the day, most people's bodies operate on similar timetables (in terms of naturally desiring to sleep at night and be up throughout the day). However, there are variations based on our habits, our ancestry, and other aspects.
What happens when you are awake at 2 AM?
Artwork Credits: Brandon Hampton
As you all know the body has an internal clock that controls the level of our hormones and the brain’s neurotransmitters. It controls a variety of physiological functions, including your sleep-wake cycle. When it becomes dark the serotonin level in the brain automatically starts to go down because the brain is preparing to sleep. Your mood is controlled by serotonin in your brain. It is frequently referred to as your body's inborn "feel good" chemical. Serotonin is important for good decision making. It acts as a balance to dopamine and it helps to control impulsive behaviour. You emotionally feel happier, calmer, and more secure, and focused when serotonin levels are normal. So when serotonin levels go down the chances of you making rash and impulsive decisions go up.
How to sync your circadian rhythm and maintain it?
One of the most effective strategies to keep your circadian clock on track, is to adopt a regular sleep schedule. If that doesn't work, follow these suggestions for resetting your circadian rhythms and maintaining them:
Maintain a routine: Try creating and following a schedule if you've been going to bed at all different times during the night. Once you've developed a routine, it will be simpler for you to go to sleep and wake up. It's crucial to adhere to that routine even on the weekends and on days off.
Restrict the amount of time spent on screens: Stop scrolling reels right before bed if that's a habit you have because your smartphone and tablet emit blue light that disrupts your circadian rhythm and reduces melatonin production. Instead, consider doing something like reading a book or practising meditation.
After 6:00 p.m., avoid alcohol and coffee: Pay attention to the time you drink your last cup of coffee. Caffeine is a stimulant, so consuming it can keep you up late when you'd want to be unwinding. Alcohol may make you feel sleepy or drowsy right away, but over time, it can mess with your circadian clock.
Get more sunlight: Early in the morning, go outside and expose yourself in the morning to increase your wakefulness.
Try melatonin supplements: The body naturally produces the hormone melatonin to aid in promoting sleep at night but sometimes due to disrupted sleep-wake cycle melatonin level decreases. At that time, melatonin supplements can assist the body in readjusting to a regular sleep-wake cycle.
Try Neend’s sleep gummies (Strawberry and Mango flavour). Neend gummies deliver a unique blend of ingredients that work together to calm your mind and help you relax and sleep soundly so you may wake up feeling rejuvenated.
Your body maintains a 24-hour body clock naturally through your circadian rhythm, which supports the maintenance of a regular sleep–wake cycle. You can preserve this vital organ of your body by leading a balanced, active lifestyle that encourages adequate rest.
If you have persistent trouble falling asleep or are excessively tired during the day, consult a doctor to learn how to re-establish your body clock and get the rest you need.
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Happy Sleeping!
