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Keep Your Circadian Rhythms In Line
by Sarah Edwards, PhD
Circadian rhythms are the 24-hour cycle of the physiological processes of living beings. They are the natural cycles that control appetite, energy, mood, sleep and libido. When the body is out of sync with nature, these rhythms are affected, manifesting as sleep and mood disorders. Other rhythmic cycles include the menstrual and ovulation periods. The pineal gland and hypothalamus are suspected of being the actual clock of the body. Hundreds of scientists worldwide study our biological clock, and its existence is universally accepted. Scientific interest was sparked following the discovery that certain disease patterns were experienced at different hours of the day and times of the year. For example, asthma is generally worse during the night when hormonal secretions decrease. These rhythms affect our health, safety, performance and productivity. The pharmaceutical industry is now trying to time drug delivery to realize greater effectiveness with lower dosages.
Nature’s rhythms or cycles include the four seasons and the 24-hour rotation of the earth. The physical body responds to these cycles by utilizing planetary signals and cues for the proper timing of secretions of hormones, chemicals and neuro-transmitters. Morning light sends the message to produce neurotransmitters, which then signal when it is time to wake-up. Neurotransmitters then prompt the body to produce cortisol and serotonin, elevating blood pressure and raising body temperature. At sunset, the body secretes melatonin and blood pressure drops in preparation for sleep.
The night shift, fluorescent lights, frequent traveling and lighting late into the evening have disrupted our connection with the sun, the primary circadian rhythm regulator. People used to follow the sun by waking at dawn, working outside during the day and going to sleep when the sun set. Now people are lucky if they get 30 minutes of sun on a lunch hour or the drive to work.
Disorders indicating the possibility of disrupted rhythms include depression, bipolar disorders, PMS, mood and sleep disorders, low libido, prenatal/postpartum depression, fatigue, seasonal affective disorder (SAD), ADD/ADHD. Chronic Fatigue Syndrome sufferers usually have affected circadian rhythms. Simple corrections in lifestyle habits are all it takes to shift the body back to the correct pattern. If difficulties persist, light therapy sessions will reset the circadian clock, restoring the body’s timing and levels of melatonin and serotonin. Some researchers believe that depression sufferers have unresponsive body clocks.
Wake therapy “reboots” the body clock, by waking the patient up several hours earlier than usual. Wake therapy needs to be used for only one night, followed by waking the patient every morning with a bright light. This reverts the rhythms back to an active day cycle, alleviating symptoms of depression.
Light therapy is usually administered (or recommended for home use) by a physician, physical therapist or psychologist. Look for a well-trained, experienced clinician.
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