Have you ever hadjet lagor felt “off” for days after the switch to daylight saving time?
That’s what happens when yourcircadianrhythms are out of sync.
Think of circadian rhythms as your body’s biological clockany disruption can affect sleep and overall health.
Emmanuel Faure / Getty Images
They also play a role in releasing hormones, eating patterns anddigestion, andbody temperature.
This article discusses circadian rhythms, what disrupts them, and how to reset your internal clock.
Emmanuel Faure / Getty Images
What Are Circadian Rhythms?
Circadian rhythms are natural processes that affect humans, animals, plants, and even microbes.
A master clock in your brain coordinates the rhythms.
In humans and all vertebrates, the master clock is a group of about 20,000 nerve cells in thehypothalamus.
Exposure to light in the morning moves the body toward wakefulness and helps you feel more alert and active.
The setting sun tells the body to release moremelatonin, a hormone that promotes sleep.
A sleep phenotype (or chronotype) is an observable pattern of behaviors linked togenetics.
Circadian rhythms are crucial to thesleep-wake cycle.
To adjust earlier, you use the light box in the morning.
You use it in the late afternoon or early evening to adjust later.
Melatonin and Sleep Aids
Some people usemelatonin supplementsto help reset circadian rhythms.
Research suggests that melatonin may help with jet lag and some sleep disorders.
Short-term use appearssafefor most people, but there’s insufficient information on long-term safety.
Melatonin can causeside effectsand interact with medications.
Some brands may not have the amount of melatonin listed on the label.
Sleep aids, such as benzodiazepines and Ambien (zolpidem), may help you sleep better.
These medications can have side effects and may not be suitable for everyone.
Be sure to speak with a healthcare provider before taking dietary supplements or other sleep aids.
Are There Other Types of Circadian Rhythms?
Almost all living organisms are influenced by biological rhythms.
Our circadian rhythms tell us when to sleep and wake when all is well.
And they play an important role in overall health.
Among the things that can throw the rhythm off are artificial light, jet lag, and shift work.
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National Institute of Neurological Disorders and Stroke.Brain basics: Understanding sleep.
National Heart, Lung, and Blood Institute.What are circadian rhythm disorders?.
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