For some of us, going to sleep is easy as pea, like a switch going off at night, and that goes back on during the day so we can go about doing the stuff that we do. But for others, it’s as elusive as, say, world peace or the Mexican burrowing toad and other such things.
Apart from the ease by which we begin our trip to “La La land,” there are also differences among individuals on how much sleep they need each night to feel refreshed and rejuvenated. Some people can go by with as little as a few hours, while for others a minimum of 8 hours is a must.
And of course, we have a host of sleeping disorders from insomnia, to sleep apnea, sleepwalking, and narcolepsy, among others.
With all these in mind, one might ask, “Is there an internal mechanism that regulates our sleeping preferences and patterns?” Well, there sure is, and that’s what we are going to delve into in this post.
The Circadian Rhythm
Our bodies are created by the Lord quite uniquely to follow set patterns or natural rhythms regulating the processes and functions happening inside and outside. The term “circadian” in Latin means “about a day” and so it is the internal clock that influences how our bodily systems operate on a 24-hour cycle.
Biological Clocks vs Circadian Rhythm
Just so there is no confusion between these two terms, let’s define both and find the distinction. Biological clocks refer to the molecules that create the natural timing for all components in all organisms, including the circadian rhythm.
So, the latter is a result of the former. Our bodies follow a circadian rhythm because of our biological clocks.
How it works
Why should there be a natural flow to our bodily processes? It’s because there are optimal ways for our bodies to function and every cell, organ, and system must work together seamlessly. Consequently, there has to be a controlling system for it to operate as it should. The goal of our circadian rhythm is then to make sure that everything is A-okay and working to its fullest capacity.
Now, where does this happen inside our bodies? Like everything else, it’s in our brains where things are controlled. There are “clock genes” in our grey matter that run the show. At multiple points throughout our every day, these pacemakers send out signals all over our bodies to regulate various activities.
How it affects sleep
I know that most of us, common folks, almost automatically connect the circadian rhythm with sleep, and understandably so. Our cycle of sleeping and waking is a result of our circadian rhythm.
We desire to “call it a day” at around midnight to the break of dawn and long for sleep as well by mid-afternoon because of hormones, blood pressure, and body temperature that all make up an established pattern in our internal clocks.
The indicator for wakefulness and sleepiness is the change of light conditions. When our body detects light during the day, our body clock sends signals to rouse us to alertness and keeps us active and awake throughout the day.
When night comes and it gets dark, our internal clock ushers the production of the hormone melatonin to induce sleep and this process goes on to keep us asleep through the night.
Hence, our circadian rhythm is responsible for aligning our sleeping patterns to the night and day cycle. It helps our bodies retain stability in their restorative slumber and daytime activity loop.
Make your Circadian Rhythm work for you
Because our circadian rhythm is in-built in our systems, we don’t necessarily have control over it. However, we can do things that will help us benefit from this clock inside our bodies.
Nap short and sweet
If you have trouble finding sleep at night, then try not to take naps in mid-afternoon, or if you want to then make them short and sweet.
Create a daily routine
You can map out how you expect your day to turn out just to have a general guide but not to be too stressed out when things don’t pan out exactly as you have planned. A simple schedule that includes when you will work out, have your quiet time with the Lord, do chores, finish work deliverables, etc, will do.
It’s also best to have a bedtime routine such that your body can mentally and physically prepare to rest as you go about doing each task on your list. If you can pick a time when you should be in bed, then try and stick to it as much as you can to establish your internal clock.
Get some sun exposure
As mentioned earlier, the light of the sun is the main circadian trigger. If we go out in the morning, we can be revitalized by mere exposure. Consequently, you should limit the lights in your bed at night when you are about to rest to induce sleepiness.
In fact, experts say that being glued to your electronic device at night is not advisable and they must be put down and placed away from your reach as you decide to find sleep.
Hold the caffeine
People respond to caffeine differently. Some may be unperturbed by the amount of caffeine in their bodies in connection with sleep, but some only need a hint of it to be kept awake until the wee hours.
However, the science behind caffeine is that it’s a shot of wakefulness that your body needs, though in the morning. You wouldn’t want to take too much of it especially close to your bedtime or there’s going to be much trouble heading off to dreamland.
Work it out
Our bodies are naturally inclined to expend energy when we are awake and to rest and recuperate when we are asleep. Consequently, if we do some physical activities throughout the day, then we are more inclined to find time to get our energy back at night when we head off to bed.
When the Circadian Rhythm is disrupted
The truth is that times have surely changed and not everyone can say that they have their lifestyles perfectly aligned with their biological clocks. What then are the many ways that our circadian rhythm gets out of whack and ushers in a sleeping disorder?
Advanced Sleep Cycle
Affecting a small percentage of the elderly, this case happens when your body wants to retire early and then wake up just as early in the morning. To try and stay up late or sleep in will be next to impossible.
Delayed Sleep Cycle
People suffering from this are the night owls, or the insomniacs, which are mostly teens (16%*) and 1-2 out of 1,000 people*. Factors involved in the development of this rhythm disruption may be genetics, lifestyle, or some physiological condition.
Jet Lag
For those who have flown to another country across the world, jet lag is quite an experience. It’s surely disorienting and a topsy-turvy situation to be in. It can last up to a week or so, or until your body clock has finally adjusted to your new time zone.
The time cues that typically signal sleep and waking times will vary from person to person in terms of how long it will take them to recalibrate their circadian rhythm.
Shift work
It’s normal today to be on a shifting work schedule, where your body has to constantly adapt to a changing sleep and wakefulness cycle. It’s a disruption similar to jet lag, without the altered time zone.
The downside to those who have to work the night shift is that sleep tends to be fragmented when you sleep in the day, and you get less sleep compared to when you do it at night. This tendency is due to the programming of the brain to be active and awake during the day.
Final words
Isn’t it amazing to see how God created the world and ordained events and everything in it to help us live a full and healthy life? I knew how important sleep is very early on in my life when my parents forced us to take afternoon naps because apparently, it will help us grow taller (I guess genes were a much more powerful force in my life than sleep! LOL).
In our fitness journey, sleep plays an important role. Apart from a healthy diet and a regular exercise routine, getting enough sleep is also vital in keeping to our wellness regime.
Learning about the circadian rhythm helped me realize how our Great God and Heavenly Father made the world, as intricately as He did, such that we will not all flounder in it or aimlessly wander without goals to keep us in place.
Some people may think little about sleep, but hey, no one can go without it and live to tell the story, right? We all need it and if we add sleep targets to the things that we must give serious thought about in our road to holistic fitness, it will be so worth it in the end.
References
Sleepfoundation.org
Uclahealth.org
The Fit Stewards 