Disturbed Circadian Rhythm Explained: Never Ignore

Have you ever wondered what keeps your body's sleep, energy levels, and hunger running smoothly day to day? That's where circadian rhythm comes in. It's a clock that regulates your daily activities, including when to wake up and when to release your hormones. Continue reading to explore more about it and what happens if you have a disturbed circadian rhythm! 

What is Circadian Rhythm? 

Circadian rhythm is your body's internal clock, located in the brain's suprachiasmatic nucleus (SCN). It guides your digestion, sleep cycle, hormone levels, and body temperature over 24 hours. The human body naturally sets the circadian rhythm, but factors like light and erratic schedules can disrupt it. 

What Happens If You Have a Disturbed Circadian Rhythm? 

Do you know that up to 3% of the adult population experiences a circadian rhythm sleep disorder (CRSD)? If you are one of them, you might experience sleep issues and low productivity. Here's a detailed explanation of the effects of a disturbed circadian rhythm: 

Sleep Issues 

A disturbed circadian rhythm can lead to sleep issues because the body's internal clock is out of sync with the external environment. This leads to fragmented sleep, where you wake up multiple times during the night, and excessive fatigue during the day. 

Low Productivity 

When you have low or poor sleep, your mind is foggy the next day, making you cranky at work. Studies suggest that circadian disruption leads to dendritic shortening and decreased neuronal complexity in the prelimbic prefrontal cortex. 

As a result, you lack prompt decision-making at work and have a poor memory. What's more, workers can experience slower reaction times and reduced alertness, which can impact overall productivity. 

Metabolic and Cardiovascular Disorder

If you ignore your circadian rhythm for a long time, you end up suffering from metabolic and cardiovascular disorders. It disrupts lipid hemostasis, alters appetite, and reduces insulin sensitivity. Hence, you experience issues such as Type 2 Diabetes, obesity, metabolic syndrome, and hypercholesterolemia. 

Accident and Errors 

A misaligned circadian rhythm can also disrupt your focus, leading to incidents such as a car accident or workplace injury. For instance, if you had poor sleep, your brain might be foggy, and doing tasks like operating machinery or even climbing stairs might become risky. 

How to Improve Your Circadian Rhythm?

Now that you are aware of the cons of a disturbed circadian rhythm, let's look at some practical ways to improve it: 

• Start by adjusting your light exposure based on the time of day. Seek bright natural light in the morning to signal your brain to fully wake up. Limit exposure to blue light, especially from phone or tablet screens, to support good melatonin production.
• Don't take a nap in the late afternoon, as it can impact your usual bedtime routine. 
• Take healthy meals at consistent times to regulate your internal clock. Avoid alcohol, caffeine, and nicotine as much as possible, especially in the evenings. 

Conclusion

A disturbed circadian rhythm not only impacts your brain function but also takes a hit on your gut health. Wondering where you can learn more about such exciting health and wellness topics? Get in touch with HealthEssent today and sign up for our newsletter!