The Tik Tok of Brain, Circadian Rhythm...
What is the meaning ,why its important and what happens when the tik tok thythm is not aligned ….
Circadian rhythm is an internal manifestation of our 24-hour repeatable cycle. It regulates our sleep and wakefulness. It is a process that exists in every living organism and responds to the environment.
Origin of the word: “circa Diem,” a Latin phrase which means “around a day.”
Every cell of every living soul has a clock but not necessarily regulates every 24 hours. Our master clock lies deep in our brain. You can think of it as the pacemaker of the brain.it works on a 24-hour cycle..tik tok tik tok.
TIK TOK TIK TOK
In the morning when the light hits your eye, the message goes to the master clock and it regulates different hormones in the body that is responsible for waking up and energizing you, so you and your system can work efficiently.
As the sun goes down, the darkness sends a signal to the master clock, and then it starts the regulation of few hormones but mainly the darkness hormone melatonin, which turns on the internal process of sleepiness.
Humans and most living organisms display a diurnal behavior means we wake up, eat, stay active, and then sleep at set times and phases.
Is it only the brain?
Not really, our internal network of organs even every individual cell has its own clock. They work in synchronization to make sure our bodily functions run efficiently and on time.
Liver, kidney, pancreas, pineal gland, heart, skeletal muscles, almost everything. They lead to synchronized functioning harmony of our behavior, physiology, metabolism.
Food at the wrong time can also disturb our circadian rhythm. Carbs at the wrong time or too late in the night, the body will consume carbs and will not have enough time to process and burn fat. Hence can lead to obesity and more wakefulness. It's not only what you eat, it's when you eat as well. Research done in the USA by salk institute proved that eating in a 10 hour window period can keep you away from diseases by synchronization of your circadian rhythm.
What's in the light?
The Master clock is made up of 20,000 neurons. It's extremely sensitive to light. that's why it's so critical to be exposed to light and dark to make sure the clock runs on time. As per researchers at Harvard University in the last 2 generations, our master clock is off by 2 hours, especially our sleep cycle. This means we are sleeping 2 hours less, not by choice but enforced biologically compared to our grandparents by our lifestyle changes and chosen behaviors.
During the day we stay active because of the light and as the darkness falls, it sends a signal to the brain, melatonin production starts that helps us sleep and stay asleep throughout the night. This 24 hour light and dark play are important for our circadian rhythm so we can be active and energized to perform a bodily function but also can repair and recover through the sleeping process.
What about the People suffering from Blindness?
How does this circadian rhythm work for them, especially if the light can not reach the master clock (SCN nucleus)? People who suffer from blindness easily can reset their clock.
Scientists made a discovery nearly 17 years ago, the protein Melanopsin, a blue light-sensing protein present in 5000 neurons of the eye is found in every living human regardless of their eyesight capacity. This protein is less sensitive to candlelight and moonlight, it needs bright light to be activated, helps to regulate melatonin levels at the night. It is activated by a bright day helps to raise alertness and synchronized with the master clock to maintain circadian rhythm.
The Glaring Blue Light
As per sleep experts the morning light especially the blue spectrum of sunlight sends a signal to our master clock that it's time to wake up. However, most of us are exposed to this blue light after dark via our screens. Tech companies are working hard to reduce the eminence of blue light by modifying screens.It activates the Melopsin hence tricks the brain thinking that we need to be alert.
We spend 90 % of our time indoors in artificial light. Hence we are more exposed to blue light. Blue light blocking glasses is one effective way to do so.
Research done by Harvard sleep experts demonstrated that exposing individuals to blue light 6 hours a day, blue light suppressed their melatonin twice as much and shifted their circadian rhythm twice as much. It's clear by numerous researches that blue light is the most potent suppressor of melatonin hormone.
So next time you wake up in the night and think of going to pick the phone, remember as soon as you look at the phone, the signal to your master clock will be, Wake up. It will disrupt the melatonin level and you will have trouble going back to sleep.
On the contrary to all the hoo hah about maintaining perfect circadian rhythm ,a sleep and fatigue expert at CQ university ,Drew Dawson has an interesting take on practicality of it .He advises not to let sleep rule your life.As per him being adaptable and flexible are unique human traits.Everything in life is a trade off.If someone can tune their circadian rhythm to sleep thirty minute less ,it can lend them a doctor degree or success in business and push them years forward compare to the peers.To be practical its a competitive world out there and we are living in the fastest changing work dynamics ,hence finding your own circadian rhythm and tunining it to get maximum out of it is equally crucial.Mnay people do shift work or work in IPO’s because that shift work means food on the table for the family.What we need is a customised ,personalised solution,instead of one tik tok for all.
What about the body?
What's the connection of circadian rhythm with the body.One of the most prominent cycle is sleep and being awake ,however its crucial for other systems of the body.However sleep is only one part of the equation.Our cells need energy to carry out bodily functions hence. Cells takes up nutrient,so morning time sends a message that its time for the cells to eat and process energy.So if you eat in late hours ,it can confuse your body thinking that its time to produce energy.One example is eating glucose rich food late in the night,as glucose is brain fuel ,it will send signals to brain that its time to work
Circadian rhythm influences,cholesterol hence cardiovascular health,blood sugarregulation hence diabetes and many other important metabolic functions.It also influences immune system ,DNA repair which in turn affects prevention of cancer and effectiveness of cancer medications.
When the tik tok of the rhythm between brain and peripheral clock is not in alignment ,we tend to be more exposed to chronic metabolic diseases and cancers.
What can whack the rhythm out of order ?
Shift workers
Shift workers does not have usual 24 hour rhythm.In contrary to many of us ,when the sunlight kisses their eyes thats the time for them to go to bed.
More precisely ,they end yo with a dysfunctional circadian rhythm.Misalignement of their central and peripheral clock plays a role in predisposing them to many metabolic and chronic dieseases.is Their eating pattern which end up as more processed food ,smoking and drinking play a huge role as well.
What does that mean?does it mean that if we are shift workers ,new parents ,that we are destined to have bad health and a srewed up rhythm?
We can work on minimising the risk and utilising the shift pattern to regulate our circadian rythm.
What can they do ?
Eat healthy food ,
go to bed and wake up at the same time every day,reduce alcohol intake ,avoid caffeine ,exercise ,create a dark ambience in your bedroom.
You can use eye masks to cut off any light completly .
New Parents
I remember being a new mother.I was told to sleep when my baby sleeps.I was like ,Really ?I am not a day sleeper and even being sleep deprived ,I could not sleep duinr the day.I clearly remember surviving on 2–3 hour sleep for first 5 months.It took me and my life in a downward spiral.Eating whatever food ,processed food in the night were fewer mistakes I made.I gained weight,got irritable and found my self in ditch with with post natal depression.
What did I do ?
I started with three things : Better food ,exercise and more sleep.
Advice : Ask for support ,you do not have to do it alone.Its hard and emotional road but the solution lies in accepting that our system is out of whack and we need all the help we can to bring the rhythm and routine back.
Mental Health and Circadian rhythm connection
This connection is found to be the most intimate one.
As per research 75 % of people suffering from depression have sleep issues.
Insomnia is greater cause of irritability ,agitation ,lack of focus,lack of clarity ,mood wings and mood disorders.
Mood disorders and mental health issues are directly related to disruption in our rhythm of circadian rhythm and hormones secretions mainly cortisol levles.Altered circadian rhythms are commonly reported among individuals with several psychiatric disorders, including Anxiety,depression, bipolar disorder, and schizophrenia.It might not cause the disease itself ,however research proves that there is link between disrupted circadian rhythm and increases the risk of predisposition and exaggeration of symptomps.
Simple behavioural and life style changes can lead to better rhythm hence better regulation of melatonin ,cortisol and other hormones that play importnat role in body functions.
Golden Nugget to regulate the circadian rhythm …
Follow the Sun , Make sure you get exposed to sunlight at least 20 minute a day ,dim the light , reduce exposure to any light especially blue light as sun goes down. Rule the darkness to make sure your master clock is tik toking perfectly.
What happens when the clock is out of synchronization?
it can lead to dysregulation of normal human body functions. Example Sleep, Nutrition, metabolism, hormone regulation is disrupted when your circadian rhythm is out of whack.
Diseases like ADHD, type 2 Diabetes, heart-related, obesity, infertility, postpartum depression, anxiety, autoimmune diseases, arthritis, fatty liver, chronic kidney diseases, and many more are a result of lack of synchronization of the circadian rhythm.
May be better to sleep and a perfectly synchronized is the answer to a chronic disease-free world?
