The circadian rhythm is extremely exact and sets the agenda of our body. It is responsible for scheduling energy during the day and rest at night. Thanks to this organization, it is internally synchronized and allows the regulation of the biological clocks of many processes in our organs and brain. For example, it is responsible for regulating the cortisol rhythm, red blood cell production, metabolism and body temperature, among other functions.
Some of the problems caused by unregulated circadian rhythms are, in the short term, daytime sleepiness or reduced cognitive abilities. If prolonged over time, it leads to a weakening of the immune system and therefore a greater likelihood of contracting diseases, premature aging, difficulties in regulating metabolism and mental health problems, such as depression.
WHAT PREVENTS THE SYNCHRONIZATION OF CIRCADIAN RHYTHMS AND BIOLOGICAL CLOCKS?
Our actions can unbalance the functions of circadian rhythms and biological clocks, which can lead to certain diseases. Some of them are:
Hinder the secretion of melatonin
When the light dims and it gets dark, the brain, specifically the pineal gland area, releases melatonin. This manages the regulation of the sleep-wake cycle, being in charge of making us slow down and giving the body the order that it is time to rest. It is important to ensure that it is secreted correctly in order to reset our body’s biological clocks to zero, allowing them to synchronize with each other. If we prevent this natural process and trick our brain into believing that it is daytime, due to the type of light we are perceiving, this function will be impeded.
And in what ways do we impede melatonin production and complicate the functioning of our biological clocks? When we are exposed to lights from screens of devices such as computers, tablets, cell phones, after 8 pm at night. At this time, although it depends on the season of the year and the place in the world where we are, it starts to get dark and it is when the body begins to prepare for rest. If the body detects that it is daytime, we will be preventing it from functioning organically.
Late dinners
Studies show us that if we eat dinner after dark, we are preventing the brain from secreting melatonin. This prevents the biological clocks from synchronizing and, as explained in the previous point, this function is necessary for the body to function properly and thus avoid health problems.
The human body is prepared for an overnight fast due to biological clocks. As these clocks are linked to circadian rhythms that regulate physiological functions, if we do not respect dinner times, it will be more difficult for the body to metabolize food. People who dine late have higher blood sugar levels, more fat, which can lead to diabetes and/or obesity. In addition, the quality of sleep and the digestion process are affected by this fact.
Sleeping little and badly
Sleeping less than seven hours a day and not resting properly prevents our biological clock from functioning properly. The environment of the room where we do it also counts and can affect the timing of circadian rhythms. A temperature above 18 degrees, or not as dark as possible, would be inappropriate.
There are work shifts that are the cause of circadian dysregulation. Night shift jobs such as factory workers, security or sanitary workers; people who constantly travel to distant places and suffer from jet lag.
7 TIPS TO REGULATE OUR CIRCADIAN RHYTHMS AND BIOLOGICAL CLOCKS
Adapting our schedules
Whenever possible, sleep seven to eight hours a day, trying to get used to the natural schedules of the day. That’s, wake up early and go to bed early. It is also advisable to try to always eat meals at the same time.
Adapting to natural light
Bright mornings and dark nights. When you wake up, open the curtains of your home wide to let in light. At night, make sure that the room where you sleep is as dark as possible. If you wake up before dawn, try to use blue light from 6000k to 10,000k. The hours when you are active, if possible, do it where you receive natural light.
Have a sleep routine
On holidays, try not to vary too much the time you wake up. If you stay in bed too long over the weekend, on Monday you will notice a change in your energy, and your body will notice a change in its circadian rhythm and biological clocks.
Digital Detox
From eight o’clock in the evening, do not use any device with a screen. No cell phones, tablets, televisions or computers. This is one of the great enemies of your biological clocks. Take advantage of those hours of digital detox to read, talk, write or do any other relaxing activity that you enjoy and that takes you away from technology.
Early dinner
From seven or eight o’clock in the evening, the body begins to prepare for rest and, for this reason, we should have dinner earlier. The ideal time would be six o’clock in the evening, but some countries, such as Spain, have other customs and work schedules, so eight o’clock would be the ideal time.
Light dinner
Avoid having a large dinner so that in two hours, our digestive system has digested properly and we can go to rest with this function completed. Leaving this couple of hours before going to sleep improves food metabolism.
Exercising
The practice of physical activity in the morning helps to rest better at night, helping the circadian rhythms and biological clocks to fulfill their function. Activating the body early, at noon or between 16:00 and 17:00, benefits the regulation of the body’s biological clocks.