When the brain signals a body to sleep, but the body is in exposure to light or blue light it tends to disrupt sleep cycle and stops the melatonin formation
Circadian Rhythm can be known by the name body clock. Circadian rhythm is responsible for various body operations like sleep wake cycle, hormonal balance, metabolism and the bodily temperatures. The location of Circadian Rhythm is in the smaller region of brain namely Suprachiasmatic Nucleus. It is the automatic system which can only be affected by light.
How does an off Circadian rhythm affect the human body?
Circadian rhythm works on the cycle of day and night. When the brain signals a body to sleep, but the body is in exposure to light or blue light it tends to disrupt sleep cycle and stops the melatonin formation (hormone required to maintain a healthy sleep).
The various problems caused by off or disrupted Circadian Rhythm are:
- Disturbed Sleep: Sleep is disturbed in various phases. At first step, it is hard to sleep. After it, when a person falls asleep, it breaks in between and it become hard to wake up.
- Lack of Potential Everyday Tasks: When the circadian rhythm is off, body runs out of hormones like cortisol. The higher levels of cortisol increases stress and as the time pass, it also causes migraine.
- Long Term Health Conditions: Unaligned body clock may sound a little word but functions significantly for body. The disrupted rhythm causes long term health conditions such jet lag, Insomnia, Shift work sleep disorder, Advanced sleep phase disorder, delayed sleep phase syndrome.
Key Steps to align the Circadian Rhythm
- Be Physically Active: the main cause of clock disruption is sedentary lifestyle and bedtime routine. The initial step towards betterment is to start workout, manage diet and also setup the sleep hours.
- Avoid Naps: Do not take long naps. Avoid taking a nap for more than 30 minutes as it hampers the sleeping ability which leads to delayed sleep.
- Consider 3-2-1 Rule: This rule suggests to avoid food before three hours going to bed, make sure to have dinner before three hours to bed. Next is avoid and keep the work aside before two hours going to bed. The last is that keep the mobiles and other screens aside and avoid the light and blue light before one hour going to sleep.
- Take Sunlight: It is very important to give body thr natural light. Ensure to enjoy the sunlight whenever tired as it provides energy and fix the circadian rhythm.
- Melatonin Supplements: These are commonly available supplements to balance melatonin. If these supplements are taken with accurate, timely and well aligned sleep, these, supplements induce sleep and works wonders.
