Hey everyone! It’s Mika here (finally writing, yay!). Today, I want to talk about something that affects every single one of us: circadian rhythms. If you ever wonder why we feel sleepy at night and awake during the day, or why we get jet lag, these are the inner workings (get it?) behind it all.
So, what exactly are circadian rhythms? In simple terms, circadian rhythms are our body’s natural 24-hour cycles that regulate various physiological processes. These include sleep-wake cycles, the release of hormones, our eating habits (i.e. why I'm always craving a snack), and even our body's temperature. It’s like having a processing unit inside of you that keeps everything running smoothly and on schedule.
The main driver of our circadian rhythms is a tiny part of the brain called the suprachiasmatic nucleus (SCN), located in the hypothalamus. The SCN acts like a master clock, receiving signals from the environment - think: light - to synchronize our internal rhythms with the outside world. When light enters our eyes, it sends a signal to the SCN, which then readjusts our biological clock. Cool, right?
Probably THE best-known circadian rhythms is the sleep-wake cycle. During the day, exposure to natural light boosts our alertness and keeps us awake. As evening approaches and light diminishes, our bodies start to produce the hormone melatonin, which makes us feel sleepy. This cycle repeats every 24 hours, helping us maintain a consistent sleep pattern, unless you're up late staring a blue-light screens which is a major disruptor of our circadian rhythm. I promise I'm just studying, not scrolling Instagram!
Circadian rhythms do more than just regulate sleep, however. They also play a pretty crucial role in other bodily functions. For instance, they influence the release of cortisol (you might know it as the stress hormone), which peaks in the morning to help us wake up, and insulin, which helps regulate our blood sugar levels. Even our digestive system has its own circadian rhythm, with our bodies being more efficient at processing food during the day than at night - so no more late-night snacks!
Now, let’s talk about what happens when our circadian rhythms get disrupted. Have you ever flown to Singapore to catch a Taylor Swift concert, and felt out of sync with the local time? Just me? I'm sure you get it though: more generally, that’s jet lag, and it happens because your internal clock is still aligned with your home time zone. Another example comes from our noble 7-Eleven night shift workers: They often struggle to maintain a regular sleep schedule because their work hours are at odds with their natural circadian rhythms. Disruptions like these can lead to sleep disorders, fatigue, and even long-term health issues.
Maintaining healthy circadian rhythms is crucial for our overall well-being. Here are some general ideas to keep your internal clock the same as the one on your wrist.
Get Natural Light! Spend time outdoors during the day, especially in the morning. Natural light regulates our circadian rhythms and boosts our mood.
Sleep Regularly! If you can go to bed and wake up at the same time every day (even weekends), this consistency reinforces our bodies' natural sleep cycle. I promise you'll feel more rested.
Avoid Your Phone Screen (at night). Need I say more? Put it down at least an hour before bedtime.
Stay Active! If you do regular physical activity, you're actually already making steps to regulate your circadian rhythms and improve your sleep quality. Just don't do it right before bed!
Circadian rhythms are an essential part of our biology (whether you realize it or not...) and they influence everything from our sleep patterns to our hormone levels. By studying, understanding, and respecting our natural cycles, we can improve our health and well-being overall... so, let’s pay attention to our internal clocks a little more please (myself included).
Thanks for reading!
Comentarios