1) What Are Circadian Rhythms?
Circadian rhythms are our physical and mental biological clocks. It is governed mainly by the light and darkness throughout the day, and has a cycle of about 24 hours in humans. Animals, plants, and even microbes have circadian rhythms.
Our biological clock controls our sleep-wake cycles, hormone release, body temperature, and other body functions. Abnormal circadian rhythms can cause sleep disorders, obesity, diabetes, depression, and bipolar disorder.
If your sleeping schedule has been disrupted for a while, and you get it back on track, you can see the transformation for yourself. A proper sleeping schedule will not only provide you with more daily energy, but it will make you healthier as well.
2) Why Are Circadian Rhythms Important?
If your circadian rhythm is off it can cause a whole lot of complications as stated above. But it can also make you feel lethargic and without energy. That’s why if you sleep more than 10 hours you can feel just as tired as if you slept 5 hours – its all to do with the timing of your sleep!
Circadian rhythms also control menstruation and liver functions. Liver function can be turned up at night through the circadian rhythm. Metabolism, digestion, bowel, and intestinal movements are also controlled by the circadian rhythm.
The biological circadian clock is tied in with the hypothalamus part of your brain. The hypothalamus itself is linked to the pituitary and pineal gland. The pineal gland releases melatonin which is a sleep hormone.
3) How Does it Affect You?
Ignoring your circadian rhythm by either sleeping late or not waking up when your body feels like it can knock your biological clock off schedule. Going to sleep late disrupts the entire cycle and stresses the liver, brain, and other parts of your body.
In studies conducted on mice it’s been shown that throwing off the biological clock shrunk neurons in the medial prefrontal cortex of the mice’s brains. This part of the brain handles cognitive functions and creativity.
If you need 8 hours of sleep to feel rested, then create a sleep schedule for it to be effective. Going to bed at 10.30PM instead of 12PM but sleeping 8 hours in total will affect your body and your brain in a positive way. If you go to bed at the later time it will result in a feeling of tiredness and loss of ability to concentrate as well.
4) What is the Ideal Circadian Rhythm?
Doctor Deepak Chopra has said that we should ideally sleep between 10:30PM and 7:30AM. The body temperature peaks at 10:30PM and is the best time to fall asleep. Sleeping in between these times is a major factor in fat-loss and experiencing less stress.
Most of your physical repair will take place between the hours of 10.30PM – 2AM. Most of your mental & psychological repair takes place between the hours of 2AM – 6AM. Missing the start of this cycle means you miss that portion of repair! If you are repeatedly suffering from physical injury try going to sleep earlier, you will notice a decrease in injuries & you will recover quicker.
5) Why Do You Sleep?
Sleep is necessary to recharge our batteries and relax. If you tried to run a car for a month 24/7 (and refueled it while driving) you wouldn’t be surprised if it broke down from overheating. Your body works the same way.
Although scientists are still arguing whether sleep is restorative or not, we know one thing for sure: it is a necessary part of our lives and if we don’t regulate sleep, there are a lot of complications that can arise from the imbalance.
While you’re sleeping the liver is on and detoxing your blood. Your digestion and metabolisms are on, and so is the brain. Without giving the body enough down time it wouldn’t be able to keep up with all the work it does during the day. Imagine not going on a vacation for more than two years.
A vacation isn’t necessary for you to survive, but it really helps to decrease your stress levels. Sleep works in the same general way even though scientists haven’t figured out all the details yet.
To keep the circadian rhythms in check you should sleep around 7-9 hours each night. There is no magic number and some people may need more or less. However what’s really important is that your cycle is kept constant for every night. Always go to bed within an hour of your bed schedule and try not to sleep more or less on some nights.
For a lot of people this means sleeping earlier during Friday and the weekend. If you go to bed 3-4 hours later during Friday and Saturday, that can offset your biological clock until Tuesday-Wednesday. When it really comes down to it, keeping a constant sleep schedule is worth it.
If you don’t get enough sleep, then maybe it’s time for a transformation. Exercising takes a lot of energy and if you don’t have a stable sleeping pattern, then it’s going to affect your training results.
If you’d like to learn more about becoming healthier, more energetic, and working out, then look into: http://www.Shape-Book.co.uk.
This contains an indepth guide of how to improve & perfect your sleeping patterns to bring about greater results for your health & fitness.
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