Do you have a hard time getting up in the morning and just as hard to fall asleep in the evening, when your friend does exactly the opposite? Or maybe two hours of sleep in the middle of the day turns you into an energizer bunny, while your loved one, even if he sleeps for 15 minutes in the afternoon, feels even more overwhelmed and tired than after a sleepless night? Biorhythms (or circadian rhythms) are the thing that governs our sleep-wake cycles and is of paramount importance when it comes to health and wellness.
In addition to this, the internal biological clock coordinates hundreds of cellular events in the body, such as the release of cortisol, the rise and fall in body temperature and blood pressure. “If you think of all the molecular processes that take place in the body as an orchestra, then circadian rhythms are the conductor here,” says Dr. Randy Nelson, professor and head of the department of neurology at Ohio State University, in an interview with Prevention.com.
In this article, we have collected ten important facts about biorhythms that you might not know.
Even an hour can change everything …
“Deviation from biorhythms by even an hour is too much,” says Phyllis Zee, MD. Research has shown that altering your optimal sleep and wake schedule by 60 minutes in the long term increases your risk of heart disease.
… and flying can cause serious damage
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If even an hour is a problem, then you can imagine what happens to the body during jet lag. “Biorhythms are needed to keep your body running happily on its clock. But long flights make it work at a new frequency, artificially accelerating or, conversely, slowing down,”explains Zee. However, there is a way out of the situation: you should slightly adjust your sleep schedule before the trip and spend enough time outdoors to make the transition smoother.
People have different biorhythms
At first glance, most people live according to the same rhythms: they wake up in the morning and fall asleep in the evening. But, on the other hand, we are all divided into owls and larks, plus, there are obvious biorhythmic differences between different age categories. "There is a natural shift towards nightlife in adolescence, and it is more noticeable in boys than girls," says Colleen McClang, assistant professor of psychiatry at the University of Pittsburgh. “At the same time, as we age, our rhythms begin to switch sides, so older people often wake up early in the morning and go to bed in the early evening.”
Women are more likely to be early risers
Scientists believe there may also be differences between men and women. A 2013 study suggested that women's body clocks are 6 minutes faster than men's. That is, women were more inclined to call themselves larks. At the same time, scientists noted that 6 minutes is not such a big difference, which can be associated not only with biorhythms, but also with the fact that women often do not get enough sleep when doing housework in the evening.
Light matters
Bright light, be it natural sunlight or artificial light, can trigger a cascade of reactions. “The brain provides centralized control of circadian rhythms,” says George Brainard, Ph. D. and professor of neuroscience at Thomas Jefferson University. - As soon as light enters the eyes, it stimulates the retina and signals are transmitted to the hypothalamus. The hypothalamus has two small nuclei that represent our internal clock: they send information about light, darkness and biological rhythms to the nervous system and the entire body. This process allows us to be alert and active during the day and fall asleep at night. This is why scrolling Instagram before bed doesn't seem like a good idea to experts.
Paleo lighting can fix it all
You've certainly heard of the paleo diet, but scientists believe there is another paleo healthy lifestyle option that works. And that's paleo lighting. Basically, paleo lighting is about creating as much darkness as possible around you before and during sleep, provided you get enough light during the day. “Aim for 20-30 minutes outdoors every day to feel great,” the experts advise.
Training affects biorhythms
A 2012 study at the University of California suggests that there is an “optimal” time to hit the gym. The scientists found that mice that used the treadmill in the evening had a more stable biological clock than those that did so in the morning. That being said, you shouldn't exercise right before bed: physical activity increases your heart rate and cortisol levels, which makes falling asleep more difficult.
Disorders Lead to Depression
Seasonal Affective Disorder (called winter depression) usually occurs when there is less sun outside the window. The fact is that sunlight promotes the formation of serotonin - the hormone responsible for mood - so the math here turns out to be extremely simple. That said, light therapy has been proven to be an effective remedy for seasonal depression, so if you are increasingly sad for no reason, try to walk more often and screw in more bulbs.
Energy recession is normal
Every day from 14.00 to 16.00 most of the human race experiences an energetic decline - lethargy, lack of concentration and the desire to lie down somewhere. What's happening? “Your circadian rhythm declines about 8 hours after you get up,” explains Phyllis Zee. "You are entering a cycle of sleepiness, which is characterized by the inability to work effectively to be productive because our bodies are set to rest." If you have the opportunity, then 15-20 minutes of rest in a prone position will be very helpful. But no more than 30 minutes - otherwise, it will be difficult for you to fall asleep in the evening.
Biorhythms will help boost immunity
A 2016 study of 276 people found that flu shots given in the morning were more effective than those given in the afternoon. This was due to the more active production of antibodies by the body in the first group. “Immune function is also influenced by circadian rhythms,” McClang says.
There is a version that this happened due to environmental threats, the action of which mainly occurs during the daytime, since it is at this time that we are more on the street. And in the process of evolution, the immune system has responded accordingly.