Circadian Rhythms Explained
Daily rhythms keep your body ticking like a clock. It’s true for morning glories, crickets, birds, dogs, and yes—humans too.
Here’s a non-exhaustive list of body processes that follow a 24-hour clock:
✔️ Hormones
✔️ Blood Pressure
✔️ Blood Sugar
✔️ Immune Function
✔️ Detoxification
✔️ Digestion
That’s right—nearly every body process has a daily cycle—it’s called the circadian rhythm ⏰
SIGNS OF CIRCADIAN RHYTHM DISRUPTION
We have a master circadian clock in a specialized area of the brain called the suprachiasmatic nucleus (SCN) plus self-regulating clocks in the gut, liver, and other internal organs, but when the rhythm of these clocks gets out of whack, it’s called Circadian Disruption which can look like:
✖️ Unable to fall asleep
✖️ Difficulty staying asleep
✖️ Waking up groggy
✖️ Crashing mid-day
✖️ Feeling tired but wired
Not only that, but circadian disruption can upset your mood, metabolism, hormones, and digestion too.
CAUSES OF CIRCADIAN RHYTHM DISRUPTION
Most people know that working nights will mess with your body clock, but here are 5 other causes of circadian disruption you may not know:
1️⃣ Sleeping In On Weekends
Sorry to be the bearer of bad news, but if you wake to an alarm 5 days a week and sleep until noon on the other 2, your body feels like you’re constantly traveling between time zones. It’s called social jet lag and can do more harm than good.
2️⃣ Being a Night Owl
Lots of people think being a night owl is just a personality trait like anything else. Unfortunately, studies show that some night owls are more likely to experience circadian disruption and may be at a higher risk for some conditions, like diabetes.
3️⃣ Poor Diet
Both the types of food you choose and the timing of eating can alter the patterns of gut microbiota, which then influence circadian clocks in the gut. Digestion and blood sugar regulation follow a daily rhythm, so your eating patterns should too.
4️⃣ Alcohol Consumption
Chronic alcohol consumption alters the timing of the liver clock and causes a mismatch with your central circadian rhythm. This can happen with even small amounts of alcohol when combined with other variables, like working at night.
5️⃣ Working Indoors
The most powerful external influence on our body clocks is the 24-hour light-dark cycle. If you work in artificial light, your body misses out on the benefits of full-spectrum natural light. Solutions could include taking outdoor breaks or investing in a light-therapy lamp.
The bottom line? If you struggle with your energy level or sleep, there’s a chance circadian disruption might be at play.
Stay tuned for my next blog highlighting how to support your circadian rhythms for better health.
Do you have disrupted sleep? Are you ready to learn more about where you might not be in balance and what to do about it? Contact us to schedule an appointment - and we can put together a personalized plan based on your history, your symptoms, and your laboratory values.