How in tune are you with your day-to-day patterns?
Turns out that eating and exercising alone aren't enough.
Time to accept why your circadian rhythm is key to your health 🧵
Turns out that eating and exercising alone aren't enough.
Time to accept why your circadian rhythm is key to your health 🧵
Circadian rhythm refers to the roughly 24-hour clock that governs much of your biology, including your sleep, behavior, body temperature, and hormone levels.
While most people are familiar with how circadian rhythm helps you feel awake during the day and sleep soundly at night, its effects extend well beyond that.
This “central clock” is governed by the body’s suprachiasmatic nucleus or SCN.
The SCN is a group of approximately 20,000 nerve cells found in the hypothalamus at the base of your brain.
The SCN is a group of approximately 20,000 nerve cells found in the hypothalamus at the base of your brain.
While genetics play a role in setting your “clock,” your circadian rhythm also requires external cues to help reset it daily.
How rhythmic or not your circadian cycle is can have wide-ranging effects on your health, including the following 👇
How rhythmic or not your circadian cycle is can have wide-ranging effects on your health, including the following 👇
Heart health
Key functions of cardiovascular health work in a rhythmic pattern.
Disruption of that rhythm can have adverse consequences.
One prominent example is the increased risk of heart attacks that occurs immediately after Daylight Savings Time.
Key functions of cardiovascular health work in a rhythmic pattern.
Disruption of that rhythm can have adverse consequences.
One prominent example is the increased risk of heart attacks that occurs immediately after Daylight Savings Time.
In the morning, circadian rhythm variation causes changes to hormones and body processes.
These variations may be the reason that heart attacks are more likely to occur between 7 a.m. and 1 p.m. than at other times of the day.
These variations may be the reason that heart attacks are more likely to occur between 7 a.m. and 1 p.m. than at other times of the day.
Asthma
The results of inflammation in the airways which cause difficulty breathing.
When it comes to circadian rhythm, several hormones and body processes follow what’s called a “diurnal” pattern, meaning that levels peak and valley at certain times during the 24hr cycle.
The results of inflammation in the airways which cause difficulty breathing.
When it comes to circadian rhythm, several hormones and body processes follow what’s called a “diurnal” pattern, meaning that levels peak and valley at certain times during the 24hr cycle.
In asthma, inflammation follows a diurnal pattern and can peak in the early morning hours, making the risk of asthma attacks at that time of day greater.
Timing of certain asthma medications can result in better efficacy of those medications, even when the dose is the same.
Timing of certain asthma medications can result in better efficacy of those medications, even when the dose is the same.
Blood sugar control
When our central clock, or SCN, malfunctions, our bodies don’t regulate calories appropriately, and poor blood-sugar control can result.
When our central clock, or SCN, malfunctions, our bodies don’t regulate calories appropriately, and poor blood-sugar control can result.
Blood sugar levels are disrupted when our circadian rhythms are.
As a result, disturbances to your central clock may directly lead to insulin resistance and the subsequent development of type 2 diabetes.
As a result, disturbances to your central clock may directly lead to insulin resistance and the subsequent development of type 2 diabetes.
Sleep disorders
An out-of-sync circadian rhythm is a common cause of disrupted sleep, and there are several specific disorders with known links to the central clock.
These are known as circadian rhythm sleep disorders (CRSDs).
These include 👇
An out-of-sync circadian rhythm is a common cause of disrupted sleep, and there are several specific disorders with known links to the central clock.
These are known as circadian rhythm sleep disorders (CRSDs).
These include 👇
Delayed sleep phase disorder (DSPD)
Sufferers have difficulty with both falling asleep and waking up.
It’s estimated that up to 10% of all insomnia cases are from DSPD.
Sufferers have difficulty with both falling asleep and waking up.
It’s estimated that up to 10% of all insomnia cases are from DSPD.
Advanced sleep phase disorder (ASPD)
This is characterized by challenges staying awake the latter half of the day and maintaining sleep into the morning hours.
This is characterized by challenges staying awake the latter half of the day and maintaining sleep into the morning hours.
Irregular sleep-wake rhythm disorder (ISWRD)
In this disorder, which is marked by daytime sleepiness and nighttime insomnia, the SCN is less active.
Risk factors include traumatic brain injury, Alzheimer’s disease, and mental disabilities.
In this disorder, which is marked by daytime sleepiness and nighttime insomnia, the SCN is less active.
Risk factors include traumatic brain injury, Alzheimer’s disease, and mental disabilities.
Non-24-hour sleep-wake phase disorder (N24HSWD)
Sleep is typically delayed 1-2hrs, which creates difficulty sleeping and drowsiness during the day.
With this disorder, the central clock has its own timing altogether.
The process is referred to as a “free runner.”
Sleep is typically delayed 1-2hrs, which creates difficulty sleeping and drowsiness during the day.
With this disorder, the central clock has its own timing altogether.
The process is referred to as a “free runner.”
With all of these conditions, there’s a heightened risk for abnormal eating due to an exaggerated mental reward system that occurs in response to food.
Alzheimer's risk
A protein called Amyloid-Beta 42, or AB42 for short, often clumps up in the progression of Alzheimer’s, a neurodegenerative disease that causes dementia.
Clearance of these clumps, or plaques, is crucial to prevent or slow the progression of Alzheimer’s.
A protein called Amyloid-Beta 42, or AB42 for short, often clumps up in the progression of Alzheimer’s, a neurodegenerative disease that causes dementia.
Clearance of these clumps, or plaques, is crucial to prevent or slow the progression of Alzheimer’s.
Your sleep habits and circadian rhythm can clear these protein clusters from the brain.
The more predictably and significantly our internal sleep and wake clocks swing back and forth, the more effectively AB42 is cleared.
The more predictably and significantly our internal sleep and wake clocks swing back and forth, the more effectively AB42 is cleared.
Cancer
The disruption to our health and metabolism that occurs from working at night and sleeping during the day is largely due to alterations in circadian rhythm and sleep/wake patterns.
The disruption to our health and metabolism that occurs from working at night and sleeping during the day is largely due to alterations in circadian rhythm and sleep/wake patterns.
Since the body’s master clock can turn some metabolic controls on and off, imbalances in this rhythm have been tied to accelerating the growth of cancerous tumors.
For example, exposure to light at the wrong times can play a role in the development of breast cancer.
For example, exposure to light at the wrong times can play a role in the development of breast cancer.
Body fat and obesity
Excess fat storage and obesity can be complex.
However, the metabolic process of these conditions has been linked to several hormones that are released by fat tissue and affected by circadian rhythm.
Excess fat storage and obesity can be complex.
However, the metabolic process of these conditions has been linked to several hormones that are released by fat tissue and affected by circadian rhythm.
One of these key players is leptin, the hormone that tells you that you feel full.
In healthy individuals, leptin levels have a set pattern.
But with obesity, there’s less of a variation in leptin pattern, which dysregulates appetite and the ability to feel satisfied with food.
In healthy individuals, leptin levels have a set pattern.
But with obesity, there’s less of a variation in leptin pattern, which dysregulates appetite and the ability to feel satisfied with food.
Pain
Those who struggle with chronic pain often report that it has a cyclical nature, worsening at certain times of the day.
While it varies from person to person and by condition, studies have shown that the severity of pain can be influenced by circadian rhythm changes.
Those who struggle with chronic pain often report that it has a cyclical nature, worsening at certain times of the day.
While it varies from person to person and by condition, studies have shown that the severity of pain can be influenced by circadian rhythm changes.
Fertility/labor
Since circadian rhythm affects hormone regulation, it’s not surprising that it can also affect fertility and labor.
Ovulation and egg release, sperm production, and even pregnancy implantation and maintenance are all interrelated with the circadian rhythm.
Since circadian rhythm affects hormone regulation, it’s not surprising that it can also affect fertility and labor.
Ovulation and egg release, sperm production, and even pregnancy implantation and maintenance are all interrelated with the circadian rhythm.
In those undergoing fertility treatments, it’s been shown that positive clinical pregnancy outcomes can be supported when sleep and 24-hour schedules are optimized.
Given its importance, how can you use external influences to help optimize your circadian rhythm?
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Be mindful of your exposure to light
Exposure to bright light during the day and avoidance of light at night is arguably the most effective way to support a healthy circadian rhythm.
Aim for sunlight exposure first thing in the morning.
Exposure to bright light during the day and avoidance of light at night is arguably the most effective way to support a healthy circadian rhythm.
Aim for sunlight exposure first thing in the morning.
Conversely, blocking light at night is non-negotiable.
This can be challenging in today’s world, as we’re often exposed to artificial light and screens late into the evening.
Do your best to avoid screens at least an hour before bedtime.
This can be challenging in today’s world, as we’re often exposed to artificial light and screens late into the evening.
Do your best to avoid screens at least an hour before bedtime.
Prioritize your sleep
Optimizing your sleep schedule to the best of your ability is a no-brainer when it comes to nearly all aspects of your health, including supporting your circadian rhythm.
This means going to bed and getting up at the same time on weekdays and weekends.
Optimizing your sleep schedule to the best of your ability is a no-brainer when it comes to nearly all aspects of your health, including supporting your circadian rhythm.
This means going to bed and getting up at the same time on weekdays and weekends.
It’s been shown that parents who have created a set bedtime can improve health outcomes in their children.
As a bonus, nighttime sleep also supports the healthy balance of reproductive hormones, such as testosterone, and the ability to better regulate food choices.
As a bonus, nighttime sleep also supports the healthy balance of reproductive hormones, such as testosterone, and the ability to better regulate food choices.
Consider melatonin
Substances that can shift our circadian rhythm are called chronobiotics.
The most well-known of these is melatonin, an antioxidant and hormone involved in sleep that is naturally secreted about two hours before sleeping.
Substances that can shift our circadian rhythm are called chronobiotics.
The most well-known of these is melatonin, an antioxidant and hormone involved in sleep that is naturally secreted about two hours before sleeping.
When taken as a supplement in the evening, melatonin can help restore a more normal pattern of your biological clock.
Melatonin supplementation is well-studied and has been observed to shorten the amount of time it takes to fall asleep.
Melatonin supplementation is well-studied and has been observed to shorten the amount of time it takes to fall asleep.
Manage your caffeine intake
Caffeine is one of society’s most beloved substances and it may just be the one that can affect circadian rhythm the most.
The amount, timing, frequency, your genetics, are all crucial in determining whether or not to include caffeine in your plan.
Caffeine is one of society’s most beloved substances and it may just be the one that can affect circadian rhythm the most.
The amount, timing, frequency, your genetics, are all crucial in determining whether or not to include caffeine in your plan.
Caffeine can not only change your central clock’s regulation, but it may also affect the daily pattern of how melatonin is secreted in your body.
As a rule of thumb, try to cut caffeine out by noon.
As a rule of thumb, try to cut caffeine out by noon.
Exercise regularly
Regular exercise has so many health benefits, and regulation of your circadian rhythm is one of them.
Research shows that for those who exercise regularly, both their duration and quality of sleep improve.
Regular exercise has so many health benefits, and regulation of your circadian rhythm is one of them.
Research shows that for those who exercise regularly, both their duration and quality of sleep improve.
Consistent exercise can also support evening melatonin levels and help dampen cortisol, a primary stress hormone that has a cyclic rhythm.
Strength training offers some unique benefits, as the muscle has its own peripheral “mini clock” that is involved in blood-sugar regulation.
Strength training offers some unique benefits, as the muscle has its own peripheral “mini clock” that is involved in blood-sugar regulation.
Socialize
Chronic social stress and isolation often interrupt our regular physical activity and can negatively influence our eating patterns, both of which can throw off our circadian rhythm.
Turns out that the best time socialize is in the morning as a way to start your day.
Chronic social stress and isolation often interrupt our regular physical activity and can negatively influence our eating patterns, both of which can throw off our circadian rhythm.
Turns out that the best time socialize is in the morning as a way to start your day.
Meal timing
Being mindful of when and how much you eat could have some far-reaching effects on your circadian clock.
Restricting your daily eating window, certain fasting practices, and methods of calorie restriction all show promise for improved SCN function and your health.
Being mindful of when and how much you eat could have some far-reaching effects on your circadian clock.
Restricting your daily eating window, certain fasting practices, and methods of calorie restriction all show promise for improved SCN function and your health.
One study showed that changing the eating window from 14hrs to 10hrs apart provided positive benefits, especially in the “mini clocks” found in tissues such as the liver and heart.
When carried on long term, this way of eating showed it could even reduce certain disease markers.
When carried on long term, this way of eating showed it could even reduce certain disease markers.
A consistent schedule
Considering that our circadian rhythm is, well, a rhythm, it makes sense that a predictable day-to-day routine could offer benefits.
To the best of your ability, aim to time your sleep, waking, meals, and exercise to be on a relatively consistent pattern.
Considering that our circadian rhythm is, well, a rhythm, it makes sense that a predictable day-to-day routine could offer benefits.
To the best of your ability, aim to time your sleep, waking, meals, and exercise to be on a relatively consistent pattern.
Most people struggle with staying consistent on the weekends as compared to weekdays.
Try to remain mindful of your bedtime and wake time, and consider setting a reminder to help you stay consistent with the timing of your meals.
Try to remain mindful of your bedtime and wake time, and consider setting a reminder to help you stay consistent with the timing of your meals.
Final words
When it comes to optimizing your health, making swaps in the foods you’re eating, adjusting your meal balance of macronutrients (proteins, carbohydrates, and fats), and sticking with an effective strength routine and daily movement are all crucial.
When it comes to optimizing your health, making swaps in the foods you’re eating, adjusting your meal balance of macronutrients (proteins, carbohydrates, and fats), and sticking with an effective strength routine and daily movement are all crucial.
However, you might be surprised at the benefits that can come from also dialing in the timing and consistency of your day-to-day schedule.
Improved energy, healthier body composition and vitality from the inside out are some of the amazing ways your body is likely to thank you.
Improved energy, healthier body composition and vitality from the inside out are some of the amazing ways your body is likely to thank you.
What does your day look like?
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For more detailed insights, join the movement with my Strong Body | Strong Mind newsletter.
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