If you ever notice that tends to have more power or more drowsiness around the same times every day, all the merits go to your circadian rhythm.
What Is Circadian Rhythm Exactly?
The circadian rhythm is basically a 24-hour internal clock that is running inside of your brain, regulating cycles between sleepiness and alertness at regular intervals. Is also known as your sleep cycle or vigil.
For most adults, the peak of the energy decline happens in the middle of the night (between 2:00 and 4:00 in the morning, when they’re usually sleeping) and right after lunch (around 1:00 pm to 3:00 pm, when we tend to want a NAP after lunch).
These times may be different if you are typically a “night owl” or a person who gets up early. You also won’t feel the oscillation of the peaks of your circadian rhythm so strongly if you are with your sleep and times regulated. When you are sleep-deprived, you will notice more drowsiness and energy fluctuations at certain times.
How It Works
In the circadian cycle (24 hours), a person usually sleeps approximately 8 hours and stay awake 16 hours. During waking hours, the mental and physical functions are most active and the growth of tissue cells increases.
During sleep, the voluntary muscle activities nearly disappear and there is a decrease in metabolic rate, respiration, heart rate, body temperature and blood pressure.
Digestive system activity increases during the rest period, but the urinary system decreases. Several hormones are secreted by the body, as the stimulating epinephrine (adrenaline) and cortisol, which has very important actions related to our circadian rhythms.
Is an intrinsic hormone that we all have, also known as the stress hormone. It is secreted by the adrenal glands daily. There is a daily fluctuation in levels, according to the circadian rhythm. Cortisol should be low at night while we sleep. It increases rapidly in the early morning, to help us have the energy to start the day.
Cortisol can also increase due to acute stress, such as a car accident, or can be chronically high due to a chronic factor. It is believed that after long periods of chronic stress, the adrenal glands are “tired” so that cortisol is abnormally low. Cortisol is typically elevated in frames of depression and low in people with chronic fatigue syndrome.
Currently, the greatest villain of sleep has been the work. The Puritan ethic has disappeared, and in an era of global markets. To accommodate the relentless pressure of productivity, we are sleeping less and spending less time on social and leisure activities.
The resulting stress can steal even more sleep. To a certain extent, we can sacrifice it to cover other requirements of our time, but we paid a high price for it. The need for sleep is docked, in part, to the most ancient rhythms of the planet, and that is deeply etched in our brains. When we interrupt the natural rhythm of day and night for any reason whatsoever, we run the risk of triggering a cascade of problems.
What we do at night affects everything we do during the day: our ability to learn, our abilities, our memory, our resistance, health and safety. Above all, affects our State of mind, because the chronic sleep disruption seems to be the biggest trigger for depression.
But Then, As Our Levels Of Cortisol Affect Our Sleep?
Cortisol is a hormone of the Vigil, so he can contribute to insomnia when their levels are high. In this situation (when cortisol remains elevated), your body receives an energizing signal where it becomes difficult to relax and go back to sleep.
Sometimes you’ll be aware that are stressed and your high cortisol, as before a big event (weddings seem to really have that effect) or when you have a lot to do (such as deadlines or goals).
Other times, you may not be able to say that your body is stressed, perhaps in response to a stress or by a physical source of stress in your body, like any inflammation, and is simply not able to shut down.
Watch Your Stress!
Stress can disrupt the usual daily cortisol pattern. This is particularly likely to happen if he is persistent, nasty, threatening and difficult to predict or control. Cortisol levels can be increased, and the usual decrease as the day advances can be impaired and begins to not reduce. This changes the signal to the rest of the body.
The disruption of these rhythms and your body are very unpleasant desynchronization, as happens, for example, with our body when we travel to another country and the change of time zone. The reason you recover is because, after a few days, your body clock restarts the new light/dark cycle and resets.
But the persistent (chronic) stress interferes with the daily cortisol pattern and ends up resulting in a longer disruption of these watches, so that the body and the brain (parts of which also contain secondary clocks) begin to malfunction.
Increasing attention is being given to the idea that the rupture of the rhythms of the body can be responsible, in large part, through the daily cortisol rhythm disorders. There is growing evidence that abnormal cortisol patterns can damage the brain. It alters the activity of genes that we know are important for brain function and enhances the harmful actions of other events, such as traumatic brain injury or a course. May also predispose the brain inflammation, which is increasingly identified as an important element of various diseases of the brain.
Yes, the circadian rhythm is really a powerful beat. So if you already too long under pressure and stress, is a good start to slow your pace in favor of your health.
Tips For Keeping The Circadian Rhythm Set
- Keep A Consistent Program Of Sleep
1 hour of sleep is a part of that equation, but wake up at the same time each day will also help keep your circadian rhythm set. It can be tempting to sleep in on weekends, but doing so may end up with the body’s clock during the week.
- Make A Morning Walk
In the morning, the sun exposure not only will give you energy to boost early on, as you can also reset your circadian rhythm. A quick walk outdoors in the morning will give you enough sunlight to signal to your brain that it’s time to start the day? S
in time to walk? Just raise the blinds or light to light your stronger.
- Limit The Use Of Electronic Night
Bright lights or strong near bedtime can harm your biological clock, making your brain get confused and think that it is still day. The artificial blue light of the type that the laptops, tablets and mobile phones emit is the biggest culprit. Try turning off or not use all these devices at least 2 to 3 hours before bed.
- Good Nutrition And Exercises
It’s no longer news that the inclusion of healthy habits has a direct impact on the quality of your sleep. A healthy diet will keep your body immune and physical exercise can help a lot, especially with stress.
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