Boost your energy – discover your circadian rhythm

What does your daily routine look like? Do you go to bed at a consistent time and eat regularly, or do you enjoy late dinners at restaurants and movie marathons before bed? The choices you make affect your circadian rhythm. As a result, they influence the quality of your sleep, your well-being, and your level of fatigue. Read the article below to learn how to support your body and boost your energy levels. 

What is the circadian rhythm?

There are dozens of 24-hour rhythms in your body that regulate various bodily functions. These rhythms signal to the body when to sleep, wake up, or eat. They are governed by the body’s main biological clock, located in the hypothalamus.

The hypothalamus – the control center

This structure occupies 1% of the brain. It generates hormonal impulses that reach the entire body, working in conjunction with the pituitary gland. The hypothalamus also contains the hunger and satiety center, which is responsible for your appetite. Next to it are the centers for temperature, thirst (fluid balance), sexual behavior, stress and aggression responses, and spatial and episodic memory.

Circadian rhythm and biological clock

Your body is home to a dynamic set of biological processes that enable it to measure time and synchronize vital processes such as breathing, movement, growth, nutrition, excretion, and reproduction with conditions in the external environment.

The theory may sound complicated, but the practice is… well, natural. When you wake up in the morning, the sun’s rays reach your retina. Along with them, your body receives the message: “Hey, it’s light out, it’s daytime!” and transmits it via the optic nerve to the hypothalamus, initiating a new circadian rhythm.

Biological clock vs. social clock, or jet lag without traveling

Living in accordance with your biological clock means living in harmony with your body’s natural rhythms. Unfortunately, most of us ignore the signals our bodies send and act in accordance with social expectations, which are influenced by culture, friends, and the work environment. This is what we refer to as the social clock.

If your social clock is not aligned with your biological clock, social jet lag occurs. We typically use this term to describe the symptoms associated with rapid time zone changes, such as sleep disturbances, headaches, confusion, fatigue, and gastrointestinal problems. You will notice the same symptoms when you disrupt your biological clock.

Why is a regular circadian rhythm important?

Your body is rhythmic and symmetrical, which is why it needs a routine to support it. Disrupting the body’s balance by deregulating the biological clock leads to a deterioration in well-being and health.

Let’s go back to childhood

Children love routine! Remember (or observe the children in your environment) how much satisfaction you got from waking up at the same time, playing, or eating regular meals. Yes, new things are also enjoyable, but at the end of the day, it’s your favorite book read for the thousandth time that wins. 

As the years go by, life becomes richer – both in experiences and responsibilities. The increasing number of tasks makes it difficult to maintain a routine. There is never enough time! For this reason, many of us start eating, drinking, and sleeping when we want (or when we can). This disruption of our natural balance harms the body.

What are the effects of an irregular circadian rhythm? 

• Fatigue,
• low mood, 
• concentration problems,
• sleep problems.

Importantly, circadian rhythm disorders also affect mental and metabolic diseases. 

The catch is that the symptoms of a disrupted biological clock appear after some time. For example, when you breathe irregularly or your heart beats irregularly, you notice it immediately and want to regain balance as soon as possible. The process of seeing the effects of an unfavorable circadian rhythm is slower, so it is important to be aware of your choices and their impact on your well-being.