🔅 CIRCADIAN RHYTHMS

– Circadian rhythms are natural cycles that occur in most living organisms, including humans, over a 24-hour period. They are influenced by environmental cues, especially Light and dark, and regulate various biological processes, such as: sleep, hormone release, appetite, digestion, temperature, and immune function.

– Circadian rhythms are controlled by an internal clock in the brain, which coordinates the activity of different organs and tissues throughout the body. There are different types of circadian rhythms, depending on their duration, frequency, and function. Some examples are:

i). Diurnal rhythms

These are circadian rhythms that are synchronized with the day-night cycle, such as the sleep-wake cycle, the cortisol rhythm, and the melatonin rhythm.

ii). Ultradian rhythms

These are biological rhythms that have a shorter period and higher frequency than circadian rhythms, such as: the 90-minute sleep cycle, the 4-hour nasal cycle, and the 3-hour growth hormone pulse.

iii). Infradian rhythms

These are biological rhythms that have a longer period and lower frequency than circadian rhythms, such as the: menstrual cycle, the seasonal affective disorder, and the annual hibernation cycle.

– Circadian rhythms have important effects on human health, as they help maintain the optimal timing and coordination of various physiological and behavioral functions. When circadian rhythms are aligned with the external environment, they can promote consistent and restorative sleep, enhance mood and cognitive performance, regulate metabolism and energy balance, and support immune system and disease resistance.

– However, when circadian rhythms are disrupted by factors such as: jet lag, shift work, artificial light, or underlying disorders, they can cause significant health problems, such as: insomnia, fatigue, depression, anxiety, obesity, diabetes, cardiovascular disease, gastrointestinal disorders, neurodegenerative diseases, and cancer.

Therefore, it is essential to maintain a healthy circadian rhythm by following some tips, such as:

• Keeping a regular sleep schedule, going to bed and waking up at the same time every day, and avoiding naps, caffeine, alcohol, and nicotine close to bedtime.

• Getting enough exposure to natural light during the day, especially in the morning, and avoiding bright light at night, especially from electronic devices.

• Exercising regularly, preferably in the morning or afternoon, and avoiding vigorous exercise close to bedtime.

• Eating a balanced diet, avoiding large meals, spicy foods, and fluids close to bedtime, and fasting for at least 12 hours between dinner and breakfast.

• Seeking medical advice if you have any symptoms or signs of a circadian rhythm disorder, such as difficulty falling asleep or staying asleep, excessive daytime sleepiness, mood swings, or impaired concentration.

COMMON CIRCADIAN RHYTHMS DISORDERS

– Circadian rhythm disorders are sleep problems that occur when your body’s internal clock, which tells you when it’s time to sleep or wake, is out of sync with your environment. Some of the common circadian rhythm disorders are:

i). Delayed sleep-wake phase disorder

– This is when you have trouble falling asleep and waking up at normal times. You tend to go to bed and get up very late, and feel most alert and productive at night. This disorder is more common in adolescents and young adults, and may be influenced by genetics, lifestyle, or light exposure.

ii).Advanced sleep-wake phase disorder

– This is when you fall asleep and wake up very early, and feel most alert and productive in the morning. You may have difficulty staying awake in the evening, and miss out on social or family activities. This disorder is more common in older adults, and may be related to aging, genetics, or light exposure.

iii). Irregular sleep-wake rhythm disorder

– This is when you have no consistent pattern of sleep and wakefulness. You may sleep and nap at different times throughout the day and night, and have varying amounts and quality of sleep. This disorder is often seen in people with dementia, brain damage, or intellectual disability, and may be caused by lack of environmental cues, social interaction, or medical conditions.

iv). Non-24-hour sleep-wake rhythm disorder

– This is when your sleep-wake cycle is longer or shorter than 24 hours, and shifts gradually every day. You may have difficulty adjusting to the normal day-night cycle, and experience periods of insomnia and excessive sleepiness. This disorder is rare in the general population, but more common in people who are blind, as they lack the light cues that help regulate the circadian rhythm.

vi). Jet lag disorder

– This is when you travel across multiple time zones, and experience a temporary mismatch between your internal clock and the local time. You may have trouble falling asleep or staying awake at the appropriate times, and feel tired, irritable, or disoriented. This disorder usually resolves within a few days, depending on the number of time zones crossed and the direction of travel.

vii).Shift work disorder

– This is when you work during the night or rotate shifts, and have to sleep during the day. You may have difficulty sleeping or staying alert when you need to, and feel fatigued, depressed, or impaired in your performance. This disorder can affect your health, safety, and quality of life, and may increase the risk of chronic diseases.

– These are some of the common circadian rhythm disorders. If you have any of these disorders, or suspect that you do, you should consult your doctor or a sleep specialist for diagnosis and treatment. You can also take steps to improve your sleep habits and align your circadian rhythm with your environment.

▶️ Does melatonin help with circadian rhythm disorders?

– Melatonin is a hormone that regulates the sleep-wake cycle and helps synchronize the body's internal clock with the external environment. Melatonin levels rise at night and fall during the day, following the natural light-dark cycle

– Melatonin supplements can mimic this effect and help adjust the circadian rhythm when it is disrupted by factors such as jet lag, shift work, or underlying disorders. Melatonin can help with some types of circadian rhythm disorders, such as:

1). Delayed sleep-wake phase disorder: This is when you have trouble falling asleep and waking up at normal times. You tend to go to bed and get up very late, and feel most alert and productive at night. Melatonin can help you fall asleep earlier and shift your sleep-wake cycle to a more conventional pattern. You can take melatonin in the evening, about two to three hours before your desired bedtime.

2). Advanced sleep-wake phase disorder: This is when you fall asleep and wake up very early, and feel most alert and productive in the morning. You may have difficulty staying awake in the evening, and miss out on social or family activities. Melatonin can help you stay awake longer and delay your sleep-wake cycle to a more suitable time. You can take melatonin in the morning, about one to two hours after your usual wake-up time.

3). Jet lag disorder: When you travel across multiple time zones, and experience a temporary mismatch between your internal clock and the local time. You may have trouble falling asleep or staying awake at the appropriate times, and feel tired, irritable, or disoriented. Melatonin can help you adapt to the new time zone and reduce the symptoms of jet lag. You can take melatonin at the local bedtime of your destination, starting a few days before your departure and continuing for a few days after your arrival.

4). Shift work disorder: When you work during the night or rotate shifts, and have to sleep during the day. You may have difficulty sleeping or staying alert when you need to, and feel fatigued, depressed, or impaired in your performance. Melatonin can help you improve your sleep quality and duration during the day, and reduce your daytime sleepiness. You can take melatonin before your daytime sleep, and avoid taking it before your night shift.

– Melatonin is generally safe and effective for short-term use, but it may have some side effects and interactions.

SIDE EFFECTS

– Side effects resulting from inappropriate or prolonged use of melatonin may include: headache, dizziness, nausea, drowsiness, and vivid dreams. These side effects are usually mild and may improve over time or with dose adjustment.

INTERACTIONS

– Melatonin may interact with some medicines, such as blood thinners, antidepressants, anticonvulsants, and immunosuppressants. Melatonin may also affect the effectiveness of some birth control pills.

PRECAUTIONS FOR USING MELATONIN SUPPLEMENTS

– You should take keen note of how you respond to melatonin supplements and act accordingly. Be sure to always check-in with your physician and follow the precautionary measures given. They include:

• You should consult your doctor before taking melatonin if you are using any of these medicines; birth control pills, blood thinners, antidepressants, anticonvulsants, and immunosuppressants.

• You should always follow the instructions and advice of your doctor or pharmacist when taking melatonin, and use the lowest effective dose for the shortest possible time.

• You should also avoid driving or operating machinery after taking melatonin, as it may impair your alertness and coordination.

• You should not stop taking melatonin suddenly, as this may cause rebound insomnia or worsen your circadian rhythm disorder.

• You should taper off melatonin gradually under medical guidance.

NATURAL WAYS TO INCREASE MELATONIN PRODUCTION IN YOUR SYSTEM

– Melatonin is a hormone that regulates the sleep-wake cycle and helps synchronize the body's internal clock with the external environment. Melatonin levels rise at night and fall during the day, following the natural light-dark cycle. Melatonin supplements can mimic this effect and help adjust the circadian rhythm when it is disrupted by factors such as jet lag, shift work, or underlying disorders. Some natural ways to increase melatonin production are:

1). Get sunlight in the morning

– Getting exposure to sunlight early in the morning can make you more alert during the day, and trigger your body to produce nighttime melatonin sooner, so you feel sleepy earlier at night. Sunlight also has additional benefits that might indirectly contribute to better sleep, such as: producing serotonin, making vitamin D, and fighting seasonal affective disorders. Start your day with 5 to 10 minutes outside if you can. If you can’t, open your curtains as soon as you wake up to let some sunlight in.

2). Sleep in a dark room

– As important as sunlight is, too much light at night — including dim light — can stop your body from releasing melatonin and make it harder to fall asleep. Electronic devices that emit blue light, such as: cells phones, televisions, and laptop screens, can also interfere with melatonin production. A 2019 study found that 2 hours of exposure to blue light at night suppressed melatonin production. To avoid this, you should make your bedroom as dark as possible, use curtains, blinds, or an eye mask, and avoid using screens for at least an hour before bed.

3). Eat melatonin-rich foods

– Some foods contain natural melatonin or substances that can help produce it, such as tryptophan, an amino acid that is converted to serotonin and then melatonin. Some examples of melatonin-rich foods are: cherries, goji berries, eggs, milk, fish, and nuts, especially almonds and pistachios. You can incorporate these foods into your diet, especially in the evening, to boost your melatonin levels.

4). Take a warm bath

– Relaxing in a warm bath may boost melatonin levels by reducing cortisol, the stress hormone that can inhibit melatonin production. A warm bath can also lower your body temperature, which can signal to your body that it is time to sleep. You can take a warm bath about an hour or two before your bedtime, and add some lavender oil or Epsom salt for extra relaxation.

5). Exercise regularly

– Physical activity can improve your sleep quality and duration by reducing stress, improving mood, and regulating your body temperature. Exercise can also increase your melatonin levels, especially if you do it in the morning or afternoon, when the sunlight can stimulate your circadian rhythm. However, you should avoid vigorous exercise close to your bedtime, as it can raise your body temperature and cortisol levels, and make it harder to fall asleep.

6). Avoid caffeine, alcohol and nicotine

– These substances can disrupt your sleep and melatonin production by stimulating your nervous system, increasing your heart rate and blood pressure, and altering your brain chemistry. Caffeine can also block the adenosine receptors in your brain, which are responsible for making you feel sleepy. You should avoid consuming caffeine, alcohol, and nicotine for at least 4 to 6 hours before your bedtime, and limit your intake throughout the day.

– These are some of the natural ways to increase your melatonin production and improve your sleep. However, if you have any medical conditions or take any medications that may affect your sleep or melatonin levels, you should consult your doctor before trying any of these methods. You should also seek medical advice if you have any symptoms or signs of a sleep disorder, such as difficulty falling asleep or staying asleep, excessive daytime sleepiness, snoring, or restless legs syndrome.