Understand Your Circadian Rhythm: The Key to Better Metabolic Health, Sleep, and Mood
The internal timekeeper that is your circadian rhythm doesn’t just regulate sleep, but influences numerous physiological processes, including metabolism, sleep-wake cycles, and mood. Many of us remain unaware of its profound impact on our overall well-being.
The circadian rhythm is a 24-hour cycle governing various bodily functions, orchestrated by a master clock located in the brain's hypothalamus. It receives input from cues, such as light exposure and also mealtimes, to synchronise our internal processes with the external environment.
Metabolic Health: Timing Matters
Emerging research indicates a strong interplay between circadian rhythms and metabolic health. Our bodies' ability to efficiently metabolise nutrients fluctuates throughout the day. For example, when cortisol naturally rises in the morning we are better placed to use our food for energy rather than storage. Disruptions to this rhythm, such as irregular eating patterns or late-night meals, can dysregulate metabolic processes, potentially leading to weight gain, insulin resistance, and other metabolic disorders.
Sleep: Syncing with Nature
The circadian clock dictates our sleep-wake cycles, influencing when we feel alert and when we feel drowsy. It sounds counter-intuitive, but it’s the exposure to natural light on waking that is the best thing we can do to help our sleeping. There are cells inside the eyeball that when exposed to light, trigger off a countdown clock to the release of melatonin in the evening. You need to get 30 minutes of unfiltered light soon after waking. Go for your walk first thing or have your morning cuppa in the garden.
Mood Regulation: Balancing Act
Circadian rhythms also play a pivotal role in regulating mood and emotions. Disruptions, such as insomnia, shift work or jet lag, have been linked to mood disorders like depression and anxiety.
Here are 5 practical steps you can take to nurture your circadian rhythm:
1. Prioritise Sleep: Establish a consistent sleep schedule, aiming for seven to nine hours of quality sleep each night. The hours before midnight are the most crucial for deep sleep, healing and recovery. Try to get to sleep around 10pm.
2. Optimise Light Exposure: Spend time outdoors during daylight hours, especially in the morning, and minimise exposure to artificial light in the evening. Move towards glowing light such as fire or candlelight to stimulate melatonin.
3. Maintain Regular Mealtimes: Aim for regular, balanced meals, with the majority of your protein intake at breakfast and supper. Avoid large meals late at night to prevent weight gain.
4. Establish a Routine: Create a daily routine that incorporates regular exercise, relaxation practices, and consistent meal and sleep times.
5. Limit Stimulants: Minimise screen time, caffeine and alcohol, particularly in the hours leading up to bedtime.
If you’re struggling with regulating your circadian rhythms and noticing that your sleep is poor, frequent snacking, stress and anxiety is an issue, injuries won’t heal and you’re gaining weight, try these 5 steps first.
If you need more help, get in touch! We have a great team of practitioners here, including Nutrition, Massage, Reflexology, Osteopathy and Cranial Osteopathy, and Pilates.
Sarah Sellick our Massage and Reflexologist says: “I have great results treating people with disrupted circadian rhythms, as reflexology can help by stimulating the pineal gland to support sleep, and lower cortisol levels to reduce stress”.
Emma Wightman
www.the-sop.com