Circadian rhythm sleep routine -
Some may experience disruptions to their circadian rhythm because of external factors or sleep disorders.
Maintaining healthy habits can help you respond better to this natural rhythm of your body. It is one of four biological rhythms in the body. First, cells in your brain respond to light and dark. Those cells then send more signals to other parts of the brain, which activate other functions that make you more tired or alert.
Hormones like melatonin and cortisol may increase or decrease as part of your circadian rhythm. Melatonin is a hormone that makes you sleepy, and your body releases more of it at night and suppresses it during the day. Cortisol can make you more alert, and your body produces more of it in the morning.
Other hormones that play a role in alertness and circadian rhythm include:. Body temperature and metabolism are also part of your circadian rhythm.
Your temperature drops when you sleep and rises during awake hours. Additionally, your metabolism works at different rates throughout the day.
Other factors may also influence your circadian rhythm. Your rhythm may adjust based on your work hours, physical activity, stress and anxiety, and additional habits or lifestyle choices. Age is another factor that influences your circadian rhythm. Infants, teens, and adults all experience circadian rhythms differently.
Newborns do not develop a circadian rhythm until they are a few months old. This can cause their sleeping patterns to be erratic in the first days, weeks, and months of their lives.
Their circadian rhythm develops as they adapt to the environment and experience changes to their bodies. Babies begin to release melatonin when they are about 3 months old, and the hormone cortisol develops from 2 months to 9 months old.
Toddlers and children have a fairly regulated sleep schedule once their circadian rhythm and body functions mature. Children need about 9 or 10 hours of sleep a night. Teenagers experience a shift in their circadian rhythm known as sleep phase delay. Unlike in their childhood years with early bedtimes around 8 or 9 p.
Melatonin may not rise until closer to 10 or 11 p. or even later. Their peak sleepy hours at night are from 3 to 7 a. Adults should have a pretty consistent circadian rhythm if they practice healthy habits.
Their bedtimes and wake times should remain stable if they follow a fairly regular schedule and aim for 7 to 9 hours of sleep every night.
Adults likely get sleepy well before midnight, as melatonin releases into their bodies. As adults, we reach our most tired phases of the day from 2 to 4 a.
Older adults may notice their circadian rhythm changes with age, and they begin to go to bed earlier than they used to and wake in the wee hours of the morning. In general, this is a normal part of aging. Sometimes it is not possible to follow your circadian rhythm, and your lifestyle needs and internal clock clash.
This can occur because of:. Jet lag occurs when you travel over several time zones quickly, and your body is not aligned to the time of your new environment. Your circadian rhythm is attuned to the place where you left, and it has to readjust.
This may result in feeling tired during the day or feeling wide awake at night. You may experience other changes that impact your well-being until your circadian rhythm normalizes again. It may take a day or up to a week to feel acclimated to the new time zone.
It typically takes a day for each hour you shift to regulate your sleep-wake cycle. You may even experience mild symptoms of jet lag when clocks fall backward or forward for daylight saving time. The disruption may not last too long, but your body may need a few days to adjust.
You may experience disruptions to your circadian rhythm, but you can get it back on track. Here are some tips for promoting a healthy hour schedule:. Sometimes alterations to your circadian rhythm may be the sign of a more serious condition like a circadian rhythm sleep disorder.
Two of these disorders are advanced sleep phase and delayed sleep phase. You may be more susceptible to these if you work an irregular shift, have low vision, or are a teenager or older adult. Delayed sleep phase disorder occurs when you go to bed and awaken 2 hours or more after most people.
Advanced sleep phase disorder is the opposite of delayed sleep phase disorder. You actually fall asleep a few hours before most people and then awaken very early in the morning.
Disorders related to your circadian rhythm may result in having difficulty falling asleep at night, waking frequently throughout the night, and waking and not being able to go back to sleep in the middle of the night.
Maintaining your circadian rhythm is vital to your health. We then give you alerts about your morning peak, afternoon dip, and second wind using our proprietary circadian optimizer technology. It operates in humans on a hour cycle and affects various biological processes throughout the day, such as sleepiness, peak exercise potential, body temperature, and blood pressure.
Many people find themselves particularly tired at around 2am to 4am, and drowsy in the hours after lunch, at around 2pm to 4pm. Many also experience periods of peak alertness, usually occurring between 9am to 11am and 7pm to 9pm. These cyclical periods of sleepiness and alertness are due to the circadian rhythm.
Humans have an overall circadian rhythm and then each organ actually has its own rhythm as well, which operates within the overarching circadian rhythm. It is possible to change your circadian rhythm through a few different mechanisms, like consistently changing your bedtime and wake time, exposure to sunlight, relaxation exercises, and temperature changes.
When your bedtime and wake-up time is consistently later than average, then your circadian rhythm is shifted to later hours. In other words, instead of becoming tired at 10pm, a person with late sleep patterns might not become tired until 1 in the morning.
Perhaps you have a goal to wake later or fall asleep earlier, then you can take steps to shift your circadian rhythm to meet this goal, which we outline below.
It can be difficult to adjust sleep schedules because the circadian rhythm affects tiredness levels. If you are naturally tired in the early morning hours and fall asleep at 2am, it will be frustrating and likely futile to try to sleep at 10pm.
Instead, try moving your bedtime back by minutes gradually. As your circadian rhythm adjusts to your new bedtime and wake-time, you will find yourself becoming sleepy at the time you desire.
Similarly, slowly adjusting your wake time can be more effective than a sudden shift. When wake times and bedtimes are consistent, your circadian rhythm will help you fall asleep and wake up more easily, as you will feel tired before bed and alert as you wake up.
Your body has two main processes that dictate your alertness, how long you have been awake, called your homeostatic sleep drive , which is largely impacted by deep sleep, and the hour circadian rhythm. These two processes, combine to form the two process model of sleep and a typical energy level like what is articulated in the above graph.
Notice how there are peaks and valleys and the overall reduction in alertness until bedtime. If you are a morning lark, this rhythm will be shifted earlier in the day, whereas if you are a night owl it will be shifted later. Circadian components are affected by sleep schedules, but they are also affected by your environment, particularly, exposure to sunlight , but also when you eat, exercise, and even when you socialize.
When your body is exposed to sunshine, it causes a chemical reaction through photoreceptors in your eyes that send a signal to your suprachiasmatic nucleus that makes your body feel more alert.
By opening your blinds and turning on the lights as soon as you wake up, you will shake off morning grogginess more quickly than if you leave the blinds closed. Another hack if you want to counteract morning grogginess - try splashing some cold water on your face to start revving up your core body temperature.
The other side of light exposure is that it often takes longer to fall asleep if you have just been exposed to bright light close to bedtime especially blue light. By adjusting light exposure, you can help your body to feel alert or sleepy, depending on if you want to wake up or fall asleep.
Getting blackout blinds is one of the best solutions to start controlling your light exposure. Also limit sunglass usage during the day to ensure you get the light you need to set your rhythm.
However, getting direct sun exposure, not through a window, but directly outside is probably the best way to entrench a healthier circadian rhythm. This will also help you fall asleep, stay asleep, and get a deeper night. Napping during the day can help to alleviate the mid-day sleepiness that comes with the circadian rhythm.
Short naps of minutes during periods of tiredness can help keep you focused and alert throughout the day. Alternatively, drinking caffeine can also help you counteract that afternoon dip. For the best effect with caffeine in terms of addressing that afternoon dip, try not to drink it right in the morning, but around minutes after you wake up.
Then try to stop drinking caffeine at around 2 pm - 3 pm based on a typical sleep schedule of waking up between am. Also, some people just don't like taking naps, and that can be perfectly healthy as well.
There are a few different styles of sleeping that can lead to a healthy circadian rhythm, many of which are impacted by societal pressures and responsibilities. By tracking your own periods of peak alertness and sleepiness, you can ascertain your own personal circadian rhythm.
There are even genetic tests you can take that tell you if you have genes that make you more likely to be a morning lark, night owl, or as we call it, a flexible octopus.
Take our sleep quiz to discover your sleep animal. Knowing your unique energy rhythm means that you can better schedule your daily activities. If you always feel tired at 4pm, then you can schedule a run or a nap before this period to help reduce your feelings of tiredness.
If you are at your most alert at 10am, then scheduling important meetings at this time can ensure that you will be alert and at you best. Generally, most people find that it is better to do analytical work in the morning and more creative work in the late afternoon or night.
Your unique chronobiology is influenced by your genetic makeup and environmental cues called zeitgebers. Everyone can shift their circadian rhythm to some degree with these zeitgebers.
The evolutionary basis for this relates to always ensuring that a member of the tribe is awake to protect the camp. Unfortunately our modern society was forged out of industrialism in a way that is unjustly preferential towards early rises, with strict morning work times.
For an in-depth understanding of chronobiology and sleep inertia check out an interview Dr. Thankfully, we can impact the expression of our genes through our environment in order to create a healthier circadian rhythm.
Zeitgebers are environmental cues like sunlight, exercise, and eating that impact your circadian rhythm and energy levels throughout the day. Temperature and even social interactions can also create environmental cues that tell your body when to be alert.
These external cues reset the internal body clock, also known as your circadian rhythm. Naturally occurring sunlight is the strongest zeitgeber because of its impact on hormones like melatonin. Even when our eyes are closed, photoreceptors in the eye can detect sunlight.
These photoreceptors respond to sunlight by inhibiting melatonin. Due to the fact that we have become indoor creatures, people are often out of touch with their circadian rhythm.
This happens when you do not entrench your zeitgebers within your daily schedule. A major cause of irregular sleep schedules is when people go out on the weekend, but wake up early for work on weekdays. If going out late at night is very important to you, here is a simple hack.
Make Friday night your late night so your body has more time to adjust to an earlier wakeup later in the weekend. Everyone should have an ideal bedtime and wake-time goal that you strive to be consistent with. This goal should take into account your sleep need, which is another essential factor for healthy sleep.
Typically, sleep need should be prioritized above consistency. You can simply use your iPhone or Android clock alarm to set a morning wake up time goal, or take it to the next level by downloading an app like SleepSpace.
SleepSpace will continuously notify you to awaken until you open the app and uses sound and light to reduce morning brain fog. In sleep science, this refers to external cues that can entrench your circadian rhythm.
In other words, you can shift or strengthen your circadian rhythm when you align certain external cues with your goals.
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