There is an optimal time for everything

Some people experience jet lag for at least a week when daylight saving time begins again. This presents a good opportunity to discuss the importance of an optimal circadian rhythm from the perspective of the substances in our bodies.

Not so long ago, women over 40 were prohibited from working evening or night shifts due to health concerns. Why was this policy reversed? I have no idea. It probably had nothing to do with health. I can't stress enough the importance of a healthy circadian rhythm. In this article, I explain what a circadian rhythm is, what disruptions it can cause, and how to (quite simply) reverse or prevent them.

What is biorhythm?

Our biological clock is an ancient system that follows a 24-hour cycle. We also call this rhythm the circadian rhythm (circa means "approximately" or "around," dia means day). This rhythm actually regulates all bodily processes controlled by hormones: eating, sleeping, temperature, etc. The position of the sun and daylight regulate this rhythm. When it is dark,Melatonin, our sleep hormone, produced. Melatonin is made from Serotonin formed, which in turn from Tryptophan It is produced. Melatonin levels decrease after a few hours.

Disturbances

There are a number of things that can disrupt our internal clock and lead to sleep disorders. One very important factor is incorrect lighting. Light from our phones or computers, but also city lights. If you're sitting in front of a screen while it's dark outside, you produce less melatonin, which means you sleep worse. Our brain gets confused and "thinks" it's still daytime and therefore not yet bedtime. This also happens in a darkened room if you live in the city. People who live in cities have lower sleep quality than people who live outside the city.

The importance of good sleep

During deep sleep, we recover from the day. Emotional processing also takes place during our sleep. Something else is less frequently discussed: neuroplasticity. Our brain (contrary to what was long assumed) has a great capacity for self-healing and adaptation. Neuroplasticity refers both to the production of new brain cells (neurons) and to the creation of new connections between these neurons. It is these new connections that enable us to learn new things. During the day, we acquire new knowledge, but at night the real change takes place. Sleep is therefore crucial for learning processes.

complaints

The consequences of a disrupted circadian rhythm are not far-fetched. First, you can imagine that you deteriorate more quickly if your body doesn't fully recover. And by "you," I mean your physical health, but also your mental and cognitive well-being. Poor sleep quality leads to accelerated aging. Because your body can't fully recover, the vitality of your organs declines, and your immune system becomes overactive. I discussed the consequences of an overactive immune system in my previous blog post about...accelerated aging This has been discussed. This also leads to a weakened immune system when the immune system is really needed. As a result, they are more susceptible to illness, and when the immune system is truly required, it cannot function at full capacity.

Lack of sleep or an irregular sleep-wake cycle also slows down metabolism. Obesity and diabetes are therefore more common in people with a disrupted sleep-wake cycle. biorhythm on.

Emotional processing also takes place at night. If this process is disrupted, it, combined with increasing energy depletion, ultimately leads to a reduction in your emotional, cognitive, and intellectual performance. This can ultimately lead to depression and anxiety. Furthermore, a disrupted circadian rhythm allows cancer cells to proliferate because they are no longer adequately cleansed. The underlying cause is energy depletion and an immune system preoccupied with other tasks.

Reset

Of course, it's not as if a single night's sleep instantly resets your entire internal clock. You recover quickly, especially if you're young. The point is: constantly living against your natural rhythm poses long-term health risks. An optimal biorhythm is crucial for our emotional, mental, and physical well-being. What can be done if it's disrupted? Can it still function properly?

Absolutely! It's not difficult at all. You can easily reset your circadian rhythm. I don't recommend using melatonin for this. Studies have shown that it often causes more problems than it solves. If you still want to try it, discuss it with a specialist. Everyone has a different sleep-wake cycle. The timing of the dose is important.

Restoring your biorhythm isn't difficult. Consistency is key. Here are three important guidelines.

1. Live in rhythm with the days. You can find out more in the blog about the Ayurveda clock Read up on it. Sleep between 10 p.m. and 7:30 a.m. Around 9 p.m., your brain starts releasing melatonin. At least, that's the case if you don't expose your eyes to too much light. Therefore, avoiding sitting in front of a screen after 8 p.m. is a good idea.
2. Aim for about 6 to 9 hours of sleep. If that doesn't work, make sure you catch up the following night (yes, you can). Short naps (around 20 minutes) are fine, but try not to sleep too long during the day if you've had a short night. As a result, you'll usually go to bed later. It's better to go to bed early than to sleep during the day.
3. Adjust your diet. Nutrition is a crucial factor in restoring your circadian rhythm. Both what you eat and when you eat have a significant impact on your sleep quality. Digestion requires a lot of energy. So, as crazy as it sounds, sleep too. If you eat right before bed, a lot of energy goes into digestion, which negatively affects your sleep quality. If you still eat sugar in the evening (including refined products like pasta, rice, and pizza), it has a major impact on the neurotransmitters that help you relax and sleep well. Initially, it feels good. Sugar activates our reward system and increases GABA and serotonin, our "happy hormones." This seems beneficial, but the effect is short-lived. By consuming these kinds of products, you're actually depleting your supply of sleep and happiness hormones.

After a while, you notice that you can no longer sleep well, and eventually, falling asleep becomes more difficult. Alcohol and cannabis, by the way, have the same long-term effects. They seem to help you relax and fall asleep for a while, but ultimately, they cause problems. Someone once said, "Consciousness is something completely different from falling asleep."

Aids

Of course, you can use some aids if you want to restore your biorhythm. The herbal combination I mentioned in a previous blog post...Herbs for anxiety The methods I described help you relax in the evening. They work on your hormonal system without the serious side effects of sleeping pills or alcohol. Eat tryptophan and protein-rich foods and minimize carbohydrates in the evening. Also Magnesiumbisglycinat or Magnesiumchelat In the evening, they can help you unwind. One and a half to two grams of glycine about twenty minutes before bedtime can also make it easier to fall asleep.

If you apply what's been said above, you'll soon notice the difference. You'll have more energy and better concentration during the day. You'll be more resilient and catch colds less often. Combined with exercise, you'll lose weight more easily. In the long run, this reduces the risk of chronic diseases and extends your lifespan.

In light, love, and wisdom,

Ineke Eebes

Orthomolecular specialist for depression and burnout

www.holymayo.nl

Disclaimer: If you are starting to use herbs or supplements, always research contraindications and drug interactions.