As medical experts turn to preventive medicine to reduce mortality rates and extend the average lifespan of individuals, different bodily systems are being addressed. One of these includes the circadian rhythm, an internal clock that we all have. It has long been known that disruptions in the circadian rhythm play a role in poor sleep, which is linked to both physical and psychological complications. Let’s take a look at the role that the circadian rhythm plays in preventative medicine and how you can improve yours for a better night’s sleep.
What is the Circadian Rhythm?
Circadian rhythms are physical and mental changes in your body that follow a 24-hour cycle. These changes or natural processes respond primarily to light and dark. Most living things, including animals, plants, and microbes, are influenced by the natural processes of a circadian rhythm.
An example of a light-related rhythm is being awake during the day and asleep at night. The circadian rhythm is the body’s internal biological clock that tells when it is time to wake up, when it is time to eat, and when it is time to sleep.
This internal clock is primarily affected by sunlight and temperature. However, there are other factors, such as timing of food intake, stress levels, sleep patterns, and physical activity, that can also play a role here.
Exposure to bright light, particularly sunlight, inhibits the release of melatonin. This signals the body to start preparing for the morning and also contributes to the process of waking up. When light is absent, it triggers the production of melatonin. This can make your body feel sleepy.
A good circadian rhythm is crucial in helping the body recover energy and repair cellular damage after a day’s activities.
A disrupted circadian rhythm makes the body prone to exhaustion, mental disorders, obesity, and a variety of physical disorders or diseases.
Disruptions of the Circadian Rhythm
Several hormones are involved in maintaining a healthy circadian rhythm and promoting a restful night’s sleep. The release of these hormones depends on a well-rested body.
Some of the major hormones connected to sleep are:
- Cortisol
- Melatonin
- Growth Hormones
- Estrogen and Progesterone
- Testosterone
- Hunger Hormones (Ghrelin and Leptin)
Each of these hormones plays a distinct role. For example, estrogen, progesterone, and testosterone can all impact overall sleep quality. High levels of cortisol can suppress the deep sleep and REM sleep phases.
Effect of Poor Sleep on the Body
When you don’t get enough sleep, it can cause a disruption in your circadian rhythm. Poor sleep has been linked to hormonal imbalances. You begin to see this problematic cycle develop. You are sleep deprived. Hormones get disrupted. This, in turn, further affects your sleep quality, making it difficult to maintain normal sleep patterns.
Research links sleep deficiency to serious health-related problems, including:
- Hypertension
- Obesity
- Type 2 diabetes
- Depression
The cumulative effect of poor sleep, over time, can also increase your risk of heart attacks and having a stroke.
Disrupted Circadian Rhythm and Weight Gain
Poor sleep impacts the levels of hunger hormones in your body. These hormones, when produced at the proper times and in the proper amounts, help the body’s metabolism work efficiently. Metabolism is a chemical process in the body that converts food and nutrients into energy. When these hormones are affected by a lack of sleep, they disrupt hunger, food intake, and appetite, all of which can contribute to weight gain.
The Circadian Rhythm and Aging
Sleep has a great impact on the production of human growth hormones, or HGH, in the body.
Cutting sleep can have a negative impact on HTH. Lower HGH levels may lead to increased injuries, a weakened immune system, and a greater tendency to accumulate belly fat.
Studies show that an estimated 70% of growth hormone secretion happens during slow-wave sleep.
During sleep, HGH works to repair and restore the body from day-to-day wear and tear it faces.
Without a good night’s sleep, this rebuilding process is interrupted. Healthy levels of HGH also help improve memory and focus, as well as relieve stress and anxiety.
How to Improve Your Circadian Rhythm
- Going to bed and waking up at the same time each day will help your body reset its internal clock. Since everyone’s circadian rhythm is individual, you may need to experiment with your sleep cycle until you find the best time for you.
- Try to limit or eliminate your daily naps.
- Avoid consuming certain foods, such as caffeine, in the hours leading up to bedtime.
- It’s a good idea to plan your meals in advance so that you don’t have dinner too late in the evening. This can affect glucose levels and make it difficult to fall asleep at night.
- Focus on making your sleeping environment as dark as possible. Turn off the TV a while before you get into bed and don’t lie awake scrolling endlessly through TikTok or Facebook. The light from these screens can make it harder to fall asleep, thus disrupting your sleep patterns.
- Consult your doctor if you’re worried about nutritional deficiencies or hormonal imbalances that could be affecting your sleep and circadian rhythm.
- Managing your morning light can also be useful. Expose yourself to a bright light source, such as the sun, as soon as possible after waking up.
Improving your body’s circadian rhythm is one of the most effective forms of preventive medicine.
The Circadian Rhythm’s Role in Preventive Medicine
Preventive medicine has become a key in modern-day healthcare. By implementing preventive strategies, it’s possible to significantly reduce your risk of serious health problems.
Addressing issues with the circadian rhythm can potentially serve as part of a preventive medicine program. This is due to the impact that poor sleep and a disruption in your body’s internal 24-hour clock can have on the rest of your health. Sleep deficiency can have a significant impact on both physical and mental health.
The role of the body’s clock as a preventative medicine strategy has grown in popularity over the last couple of years. It has come to the point where experts have even started to study “circadian medicine” and how addressing problems with the circadian rhythm may play a role in disease prevention.
How can Androgenix help?
If you’re having trouble sleeping and suspect that your circadian rhythm may be disrupted, it’s essential to consult a healthcare professional. At Androgenix, we have a comprehensive understanding of how different systems in the human body work together to promote better sleep. We can help you understand elements such as your hormonal balance and determine what kind of personalized treatment can help you experience the many benefits that come with a consistent, healthy sleep schedule.
Reach out if you want to learn more about our process and start your journey.
