Your body clock controls the Circadian rhythm in its 24-hour cycle and helps in controlling your wakefulness and sleep schedule. Read on to know more…

Our body is a complex system and there are a lot of things that we don’t know. Our body has a clock of its own which has a 24-hour cycle. It is a clock that you won’t hear ticking but it does cause changes in your body every 24 hours. This mental and physical changes caused by our body clock is called Circadian rhythm. 

A circadian rhythm takes place every day naturally. Not just in the human body but also animals, plants and in some germs as well. In the human body, this clock is set on to make changes in the physical and mental state, our moods and our behavior as well. This also affects our sleeping patterns as well as other body works like body temperature, hormones, eating habits, etc. So, if you are looking for ways to improve your sleep, then knowing about the Circadian rhythm might help a lot. 

Let’s understand how Circadian rhythm works

So every tissue, organ and cell in our body has a clock of its own. This is because certain proteins in the body interact with the cells and instruct them to slow down or be active. One master clock controls these individual clocks called the Suprachiasmatic nucleus (SCN). This Suprachiasmatic nucleus is made up of 20,000 nerve cells that receive inputs from the eyes and instructs the clocks to function accordingly. 

How does it affect our sleep?

Our circadian rhythm controls our sleep and wake cycle. As the eyes identify light during the day and darkness at night, the SCN receives the information and instructs the cells accordingly. Since our body is wired to sleep in the dark and stay awake in the light, the master clock instructs the cell the same as the individual clocks. When it gets dark, eyes send the signal to the brain through the clock to release Melatonin, a hormone for sleep and when the sun rises, it sends the signal to lower the release of Melatonin. 

How is our Circadian rhythm affected?

Light is one of the major controlling factors of the body’s Circadian rhythm. It syncs the 24-hour cycle of the Earth to our body’s cycle. Apart from light, there are other factors as well which helps in syncing the circadian rhythm or disrupt it. We are listing below few disruptions that hinder your circadian rhythm and your sleep simultaneously. 

Light 

As we have already discussed how light affects our sleep and circadian cycle, your body is very sensitive to light around 2 hours before your usual bedtime. So, using a bright light at night is not recommended as it can shift your sleep cycle. 

Colour

The colour of the light around you also affects the circadian rhythm. As you already know, that blue light affects your sleep negatively. It is because of this very reason and the common sources of such light are phones, television and other devices. 

Poor sleeping habits 

Your circadian rhythm is very badly affected by your poor sleeping habits like 

• Sleeping late and waking early
• Not sleeping at regular time
• Consumption of caffeine at night
• Using devices before sleeping
• Uncomfortable sleeping space
• Keeping your mental stimulation active through activities
• Working till late hours at night

Travelling

Disturbance to sleep because of frequent travelling also disturbs the circadian rhythm specially when travelling to and from different time zones. This causes jet lag, tiredness, feeling groggy as the body is adjusting its clock based on the new time zone. 

How to maintain a healthy circadian rhythm of your body

By addressing the causes of disruption is the way to maintain a healthy circadian rhythm. You can start by sleeping regularly at a particular time to train your body clock. 

• Follow your sleep-wake schedule even during the weekends
• Avoid using devices 2 hours before bed 
• Go outside for some time in the morning to let your body clock know it’s time to wake up
• Avoid caffeine after 6 pm 
• Take a small nap if needed, in the early afternoon
• Avoid taking a long nap in the later afternoon 
• Eat light and easy to digest meals at night 
• Follow a bedtime ritual to calm your mind like reading, light stretching, some calming tea to help you fall asleep, etc. 

Now you know well about the circadian rhythm of your body. It is important to adjust your habits according to your body needs. So follow what your body says and gain the benefits of a healthy life.