Our body’s internal clock is called a circadian rhythm that cycles every 24 hours where these 24-hour rhythms influence our sleep/wake cycle, food intake and endocrine and metabolic pathways that are necessary to maintain normal physiology and biological homeostasis but its disruption. The rhythm often causes sleep disturbances known as circadian rhythm disorders. Circadian rhythm disruptions can have a significant impact on a person’s health, especially when sleep patterns such as shift work, long-distance travel, irregular sleep cycles and exposure to artificial light at night can affect the body’s natural circadian rhythm.
A disrupted circadian rhythm can cause symptoms such as fatigue, mood swings and difficulty concentrating. In an interview with HT Lifestyle, Dr Suhas HS, Consultant-Pulmonologist at Manipal Hospital, Sarjapur, revealed that it usually presents with the following symptoms:
- Struggling to initiate or maintain sleep
- Excessive sleepiness or tiredness in the afternoon or during work
- Extreme tiredness and fatigue
- lethargy
- Decreased alertness and difficulty concentrating
- Difficulty making decisions in potentially risky situations, such as driving
- Difficulty managing moods and emotions
- Aches and pains, including headaches
- People with jet lag disorder have stomach problems
Highlighting that dysfunctional circadian rhythms often lead to metabolic syndrome and risk for cancer, health period changes and even aging, he suggested some measures that could be followed:
- Keep a regular meal schedule.
- Sleep hygiene measures:
- Have a fixed time to wake up and go to sleep
- Early dinner.
- Sleep on a comfortable mattress and pillow
- Avoid distractions in the bedroom: laptops, mobile phones, televisions.
- Keep cool at room temperature.
- Keep the room dark.
- Avoid daytime sleepiness.
- Do regular physical activity: Avoid physical activities close to sleep.
- Limit caffeine, nicotine, alcohol, and other sedatives near sleep.
- Manage your exposure to light: Light is the strongest cue in the environment to help reset your sleep-wake cycle. It may be necessary to increase exposure to natural sunlight during the day and reduce the use of artificial light at night from electronic gadgets and TV screens. Artificial light can reduce melatonin levels, making it difficult to fall asleep. Avoid using laptop/TV screen before going to bed.
- Medications: Consult a doctor for medications that help regulate sleep rhythms. These may include melatonin, sedatives, or wake-promoting medications.
Dr Shankar S Biradar, MBBS, Medical Director in association with Magniflex India recommends, “There are many lifestyle changes that can be made to improve one’s sleep cycle. Adopting a regular sleep schedule can help regulate the body’s internal clock and help establish a consistent circadian rhythm and lead to better sleep quality. In addition, it is important to create a comfortable sleep environment. Keeping the bedroom dark, cool and quiet can promote restful sleep. Furthermore, avoiding electronic devices before bedtime can reduce exposure to blue light, which inhibits melatonin production and makes it harder to fall asleep. Another way is to incorporate regular exercise into your routine. However, it is important to avoid exercise before bedtime, as it can be stimulating and make it difficult to fall asleep. For a good night’s sleep, you need the right quality mattress, the patented weight induced memory foam mattress helps because of better circulation and less turn and the right support and comfort compared to spring mattresses.”
He points out, “Melatonin supplements can reset circadian rhythms and promote better sleep. Melatonin is a hormone that the body produces naturally, but it can also be taken as a supplement. However, talk to a healthcare professional before starting any new supplements. essential. Relaxation techniques, such as meditation or deep breathing, can also help improve sleep quality and reset the circadian rhythm. Finally, it is important to limit caffeine, alcohol and nicotine consumption, as these substances can disrupt sleep patterns and May affect sleep quality.”