What is a circadian rhythm?

Nature has a rhythm. We see it in the way the seasons change, the way the sun rises and sets. Everything is happening as it should. But what exactly is a circadian rhythm? Circadian rhythm is a physiological process of all living beings within a cycle of about 24 hours. This rhythm is generated internally, but can be modified by external factors such as temperature and sunlight. When looking at patterns of daily behavior, such as eating and sleeping, circadian rhythms are crucial.

In the days before electricity, staying in rhythm with the natural cycle was the norm. People would wake up with the sun, work in the daylight, and go to sleep shortly after dark. It wasn’t that long ago that the few television channels we received were cut off at midnight and there was no programming overnight. But now we live in a 24/7 world. We do business abroad by computer at any time of the day or night. We travel across oceans and time zones in a matter of hours. We don’t have to wait for stores to open: we can shop online whenever we want.

Genetics play a role in the circadian rhythm
Modern science has identified “chronotypes” among people. Although habits play a role in this, a person’s chronotype, or internal clock, is most influenced by genetics and can be difficult to change.

Having a sleep schedule that is out of the norm can be a problem, as society tends to reward early risers. The expression “the early bird catches the worm” dates back to the 1600s! For those who have to go to bed and wake up early, it is not so difficult to fit in. But those whose chronotype gives them the need to stay up late, and wake up late, often struggle to adjust to the responsibilities and expectations that come with a 9 a.m. to 5 p.m. job.

Changing the internal clock for better sleep

If night owls can’t change their working hours, there are ways they can shift their internal clock to earlier in the day. However, this requires commitment and can be difficult to maintain.

One way to change it is through a combination of bright light therapy and melatonin. Normally, being in the sun provides the natural light exposure necessary for our internal clock. But when we work from the office all day, we don’t always get the sun we need. There are lamps that mimic the sun that can be helpful. Leaving the curtains open at night to let in the morning sun is a good strategy, as is going for a morning walk or run. With light therapy, you have to stick to the same schedule every day of the week. If you sleep in on the weekend, you can undo all the progress you’ve made up to that point.

The body naturally produces the hormone melatonin at night when it is dark, but melatonin production varies from person to person. Taking a melatonin capsule 3-4 hours before your desired bedtime will help a night owl feel sleepier earlier than usual.

Another strategy for night owls is the midday coffee nap. When you feel tired, adenosine, a sleep-promoting chemical, circulates throughout your body. When you fall asleep, adenosine levels drop. Caffeine competes with adenosine, preventing it from being taken up by the brain. So you feel less sleepy. Since it takes 20 minutes for caffeine to take effect, quickly drink half a cup of coffee on your lunch break, then set your alarm for a 20-minute nap. In this way, the body does not enter a state of deep sleep. You can also just rest or meditate during that time if you want. Caffeine kicks in at the end of 20 minutes, and you’ll also get energy from a quick nap or rest. Just make sure you don’t consume caffeine after 2 pm, as it will make it harder for you to fall asleep at night.

Whether you’re a night owl or a morning bird, or anything in between, make sure you sleep on a comfortable mattress. In this way, you will wake up refreshed and rested. Take a look at the mattresses of the Andrijasevic Company and treat yourself.

Mattresses Company Andrijasevic