The Circadian Rhythm, and Why Consistency is Important

What is the circadian rhythm, and why is it so important? The circadian rhythm is a 24 hour cycle that has influence on many physiological functions, including sleep/wake, hormones, body temperature etc. To make the most of it, we have to regulate how we live, and become consistent on a daily basis. To see the sun in the morning, going outside to enjoy your coffee, going for a walk, are all ways to intentionally absorb sunlight in the morning. This begins the circadian rhythm cycle. Once aware of the sunlight, our body’s start a 12 hour timer to induce a state of “tiredness”. This is to go to bed at an appropriate time, to do it all again the next day.

As mentioned earlier, to have 8-9 hours of sleep (the current standard/optimal target), is ideal for energy, brain function, muscular recovery and more. Now if we can go to bed and wake up at the same time each day, our body confirms this system and can optimize  it for your lifestyle.

Now the benefits of sun also go beyond starting the cycle, the sun provides the means to stimulate essential vitamins to our body like Vitamin D which is great for bone health, immune function, and even hormone health. Additionally, the sun naturally is a mood enhancer. Natural light and warmth can help increase serotonin, decrease stress, reduce anxiety and more.

What are some things that can ruin the circadian rhythm cycle? Poor sleep schedule, blue light from technology, working extremely long hours, lack on natural light during the day, and, stimulants like caffeine. Caffeine has a 6-8 hour half life, meaning, do not consume caffeine within 8 hours of your bed time. Those molecules are still active in your brain and can prevent a state of restfulness, and reduce your quality of sleep. If you go to bed at 9, don’t consume caffeine after 1.

Takeaway

Fix your sleep schedule, get morning sunlight as early as you can (and throughout the day), reduce blue light near bed time, do not consume caffeine within 8h of bed time, have a consistent sleep and wake time.

if you have any questions, feel free to send an email and I’ll get back to you as soon as I can. Happy Monday!

~Kyle