Many problems that manifest themselves externally have a root cause precisely within. And when it comes to problems with rest, we must return to those roots to find out what can be done about them.
And when we talk about origins, sometimes that means going back to the basic principles of life. For example, the Earth's rotation allows us daily cycles of light and darkness. To adjust to these, we move in 24-hour periods, called circadian periods .
Knowing how circadian rhythms work will give you more tools to respect and promote them in order to get a well-deserved rest.
What is a circadian rhythm and how does it affect sleep?
The body works during the day and sleeps at night precisely because it is aligned with the Earth's rotation . However, some people may have trouble performing activities during the day and sleeping at night.
Therefore, your eating, working, and, of course, sleeping times are affected . That's why it's so important to know what a circadian cycle is.
It's a natural cycle of physical, mental, and behavioral changes that the body experiences on a 24-hour basis. Some people have also called it the 'biological clock.'
At the brain level, they are controlled by a small area in the middle of the brain (where the central nervous system is located). They can affect sleep, body temperature, hormones, appetite, and other bodily functions .
When a circadian cycle is abnormal, it leads to problems such as obesity, diabetes, depression, bipolar disorder, and sleep disorders (e.g., insomnia).
How to respect and promote a circadian cycle?
So, it's clear that our bodies function according to biological rhythms that develop cyclically. For example, in the circadian sleep cycle, the transition between sleep and wakefulness is usually primarily associated with light stimuli .
When it starts to get dark, the body begins to increase its temperature and secretes melatonin, a hormone that regulates sleep-wake cycles . In fact, this is when we begin to feel sleepy and fall asleep during the night.
In modern society, many situations can affect circadian rhythms, such as irregular sleep patterns, changing work schedules, and exposure to bright lights at night (such as when watching TV or checking your cell phone).
When dawn breaks and the body is exposed to light, melatonin levels drop. Therefore, we become more alert, wake up, and wakefulness begins . In the afternoon, usually after lunch, there is another small increase in temperature and melatonin, which is the source of the nap.
Precisely to maintain this rhythm, there are specific schedules (for eating, working, going out, etc.) that serve as synchronizers. The problem arises when there are any changes to these schedules, such as working odd hours , random shifts, long plane trips, changes in routine, or any discomfort while sleeping . All of this can lead to sleep desynchronization and affect quality of life.
The secret to good sleep
For a proper circadian rhythm, when it's time to sleep, a good sleeping environment is very helpful: a quiet place, at the right temperature, a comfortable mattress and pillow, and no distractions (radio, television, cell phone, etc.).
You can opt for a cooling pillow like TheraGel , which helps regulate your body temperature for uninterrupted sleep. Learn more about it here.
Returning to one's roots will always be a useful source of information for understanding any situation in depth. And of course, rest is no exception.
Understanding the processes by which the world works allows us to identify how we can use those processes to our advantage.
A comfortable and restful sleep will be the result of an optimal circadian cycle, which in turn is aligned with the Earth's rotation. The goal will always be the same: a much more fulfilling quality of life.
