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Circadian Rhythms
Circadian Rhythms
Circadian Rhythm
What it is, what shapes it, and why it's fundamental to getting quality sleep
Updated November 16, 2023
Eric SuniStaff Writer
Dr. Abhinav SinghSleep Medicine Physician
Key Takeaways
Circadian rhythms dictate multiple processes in the body, including alertness or sleepiness,
appetite, and body temperature.
The body’s internal clock is naturally aligned with the cycle of day and night.
Circadian rhythms can be disrupted by travel, work, or an underlying issue.
Maintain a healthy circadian rhythm by keeping a consistent sleep schedule, getting light
exposure, and exercising daily.
Feeling tired as the sun starts to set may be a sign of a synchronized circadian rhythm. Since
circadian rhythms are closely related to environmental cues like light, they can affect how a person
feels throughout the day.
Understanding circadian rhythms and how they work can be essential for maintaining a healthy
sleep-wake cycle. We discuss what circadian rhythms are, how they are affected by different
factors, and how to prevent related sleep issues.
In people, circadian rhythms coordinate mental and physical systems Trusted SourceNational
Library of Medicine, Biotech InformationThe National Center for Biotechnology Information
advances science and health by providing access to biomedical and genomic information.View
Source throughout the body. The digestive system produces proteins to match the typical timing of
meals, and the endocrine system regulates hormones to suit normal energy expenditure.
The circadian rhythms throughout the body are connected to an internal clock located in the brain.
Specifically, it is found in the suprachiasmatic nucleus (SCN), which is in a part of the brain called
the hypothalamus. At different times of the day, clock genes in the SCN send signals to regulate
activity throughout the body.
The SCN is highly sensitive to light, which serves as a critical external cue that influences the
signals sent by the SCN to coordinate circadian rhythms in the body. For this reason, circadian
rhythms are closely connected to day and night. While other cues, like exercise, social activity, and
temperature, can affect the internal clock, light is the most powerful influence on circadian rhythms.
Irregular sleep-wake rhythm disorder: People with this rare disorder have no consistent
pattern to their sleep and may have many naps or short sleeping periods throughout a 24-hour
day. Irregular sleep-wake rhythm disorder is frequently connected to conditions that affect the
brain Trusted SourceNational Library of Medicine, Biotech InformationThe National Center
for Biotechnology Information advances science and health by providing access to biomedical and
genomic information.View Source , such as dementia or traumatic brain injury.
Some circadian disruptions are related to individual behavior, such as for travel or work, that makes
sleep-wake schedules inconsistent with normal daylight hours. Other disorders stem from an
underlying issue that causes an inability to receive or process environmental cues that regulate the
body’s biological clock. In certain situations, genetic causes may be involved, or the cause may be
unknown.
Seek out sun: Exposure to natural light, especially early in the day, helps reinforce the
strongest circadian cue.
Follow a consistent sleep schedule: Varying your bedtime or morning wake-up time can
hinder your body’s ability to adjust to a stable circadian rhythm.
Get daily exercise: Activity during the day can support your internal clock and help make it
easier to fall asleep at night.
Avoid caffeine: Stimulants like caffeine can keep you awake and throw off the natural
balance between sleep and wakefulness. Everyone is different, but if you are having trouble
sleeping at night, you should avoid caffeine after noon.
Limit light before bed: Artificial light exposure at night can interfere with circadian
rhythm. Experts advise dimming the lights and putting down electronic devices in the lead-up to
bedtime.
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Keep naps short and early in the afternoon: Late and long naps can push back your
bedtime and throw your sleep schedule off-kilter.
Make the bedroom conducive to sleep: Your bedroom setting can influence your sleep
habits and the quality of your sleep at night. Invest in a comfortable mattress, bedding, and sleep
accessories.
These steps to improve sleep hygiene can be an important part of supporting a healthy circadian
rhythm, but other steps may be necessary depending on the situation. If you have persistent or
severe sleeping problems, daytime drowsiness, or a problematic sleep schedule, it is important to
talk with a doctor who can best diagnose the cause and offer the most appropriate treatment.