If circadian rhythms are disrupted for an objective reason, for example as a result of jet lag or disrupted sleep and wakefulness patterns, there are several ways to adjust the body’s internal metronome.
To do this, it is necessary to follow some fairly simple rules:
- Try to be in natural daylight more often.
Scientists have found that if a person avoids natural light and is more often in electric light, it can delay the sleep-wake cycle.
So it turns out that if you’re in artificial light most of the day, you’ll want to sleep later – and that’s what will cause your circadian rhythms to go haywire. - Perform a steady rise mode in the morning.
Studies have shown that if you frequently change your wake-up time with an alarm clock, it has a negative effect not only on circadian rhythms, but also on intellectual abilities.
The study found that those college students who woke up at different times over an extended period of time performed worse academically.
A regular sleep-wake cycle is important for circadian rhythms to work properly. - Regularly engage in sports, with any physical activity being suitable.
It helps align circadian rhythms and restore sleep and wakefulness patterns. - Eliminate caffeine, or at least reduce its quantity.
An experiment showed that if you consume the equivalent of a double espresso three hours before bedtime for 49 days, melatonin production would be delayed by at least 40 minutes.
It is important to remember that caffeine is not only found in coffee, but also in tea, cocoa, and some sugary carbonated beverages. - In case of insomnia and late falling asleep time, it is recommended to limit bright artificial light before going to bed.
Scientists believe that it is lighting, including light from electronic devices, that can interfere with circadian rhythms.
You can use nightlights in the bedroom, the night mode in the devices, if they are required at hand. - Daytime naps should last no more than 30 minutes.
Researchers have noted that breaks for short naps during the day can have a positive effect on productivity, especially if it lasts about 10 minutes.
However, napping for more than 30 minutes in the middle of the day can seriously disrupt your circadian rhythms: the body will simply “reset” the entire system – and it will be very difficult to fall asleep in the evening. - Stick to a regular eating schedule.
Studies show that even for shift workers, eating strictly by the hour has a positive effect on circadian rhythms.
With broken cycles, restoring a regular diet helps restore rhythms - Take vegetarian capsules without harmony.
Comments from the expert Natalia Antonova, endocrinologist and nutritionist.
Violation of these biorhythms can lead to a number of pathological processes in the body, because circadian rhythms and the work of our hormonal system are closely linked.
So, in the waking mode, the body, like a computer, is tuned to process nutrients and get energy for an active life.
At night, when the body is resting, cells and tissues are restored.
Correctness and synchronization of these processes occurs thanks to the work of the endocrine system.
Production of the hormone of sleep – melatonin – takes place in complete darkness between 23 and 2 a.m.
At about the same time, growth hormone is produced, which is responsible for fat burning, cell and tissue renewal.
Before waking up, the body begins to prepare for active wakefulness, the adrenal glands produce the hormone cortisol, which increases blood pressure and vascular tone.
Regulation of the endocrine organs is carried out thanks to the regulation centers located in the brain.
Life in megalopolises has a negative effect on the quantity and quality of sleep.
City dwellers suffer from insomnia more often than people from the countryside.
Prolonged waking patterns are associated with the use of smartphones, laptops, watching television, working night shifts, and jet lag.
Prolonged violation of sleep and wakefulness patterns can lead to metabolic syndrome, menstrual cycle disorders, abnormal pregnancy and infertility.
To avoid this, go to sleep no later than 23 hours, and at 21 o’clock begin to prepare the zone of rest: the suppression of light, sound, limiting the blue light spectrum (set aside the phone, computer, turn off the TV).
By following these simple rules for a few days, you can quickly feel a burst of vitality, vigor, and energy.
How to adjust sleep patterns when working night shifts
Those who fail to adjust to altered sleeping and waking patterns usually experience excessive sleepiness during work and significant sleep disturbance.
It is possible to help, but an individualized approach must be taken.
The focus should first be on improving daytime sleep and then addressing residual phenomena such as drowsiness or impaired function during the night shift.
Safety should always be a priority.
I recommend the following three important steps:
- Adhere to a sleep schedule, even after hours, to ensure circadian rhythm stability.
Although continuous sleep of seven to nine hours is recommended, daytime sleep after the work shift can be divided into two periods to meet the need for flexibility:- first, a regular three- or four-hour “anchor” sleep, which takes precedence;
- The second is a daytime episode, which can vary depending on other circumstances.
- first, a regular three- or four-hour “anchor” sleep, which takes precedence;
- The sleep environment should be modified, paying particular attention to lighting.
In particular, it is necessary to use thick curtains, to provide a cool temperature in the bedroom.
If ambient noise cannot be eliminated, installing white noise can help reduce exposure. - A short daytime nap before or during the night shift can improve alertness and performance.
Sleep time should be limited to 60 minutes to minimize the likelihood of going into deep sleep and reduce disorientation due to sleep inertia upon awakening.
Daytime naps can be scheduled before your shift or at the end of your shift to increase alertness and performance.
How to establish a sleep regime in case of jet lag
When changing time zones, the strategy is to align the internal circadian phase with the new light-dark cycle of the destination time zone.
Although this change will occur naturally, the strategic use of light can accelerate the process.
Trips of only one or two days are usually too short to expect destination time zone adjustments.
In this situation, you should try to follow the departure time regime rather than trying to adjust to the destination time.
This can help you better tolerate the time zone change.
Tactics for longer trips (three days or more) depend on whether the direction is east or west.
Properly timed light exposure can speed up the adjustment.
If you are traveling east
Three days before departure, bright light therapy in the morning hours will help push the circadian phase forward and reduce the degree of desynchronization upon arrival in the new time zone.
Already in place, you should avoid bright light in the morning, especially on the day of arrival, such as staying indoors with artificial light or wearing sunglasses. But at noon, try to get as much light as possible.
If you are traveling west
Traveling west requires a delay in the diurnal time system to adjust to the new time zone.
In the evening, it is a good idea to spend more time in the light in order to delay the inner circadian phase and go to bed later.
If sunset is early, you can use light boxes or special glasses.
