What are circadian rhythms?
Circadian rhythms are the physical, mental, and behavioral changes an organism experiences over a 24-hour cycle. It is our internal clock tuned to the daily cycle of day and night. Most living things have circadian rhythms, including animals, plants, and microorganism.
Why does it matter?
A healthy circadian clock helps your body get a regulated sleep/wake routine, and helps stabilising your energy levels throughout the day.
Whilst a disrupted circadian clock can increase the risks of insomnia, obesity, diabetes, mood disorders (anxiety, depression) heart and blood pressure problems, to name a few.
What influences it?
Light and dark have the biggest influence on circadian rhythms, but food intake, stress, physical activity, social environment, and temperature also affect them.
What disrupts it?
Irregular sleep patterns and insufficient sleep.
Repetitive shifts in circadian rhythms through jetlag, screen time at night, no daylight upon waking, irregular eating patterns…
What supports it?
If you want to do your body a massive favour, here are two simple routines to implement :
- Get 20 min daylight in your eyes upon waking. This will signal the brain to produce the sleep hormone melatonin roughly 16hrs later
- Eat at regular times, and try having your last meal at least 3 hours before bed
