Is your body's natural clock out of whack? Let's learn the AZ of Circadian Rhythm!

Do you sometimes feel like you can't sleep when you go to bed at night, but you're too tired to get up in the morning, too sleepy to do anything during the day? Or do you feel sluggish and hungry at certain times of the day? You're not alone, many of us have these problems. The main character behind all of this is the small, but very powerful 'clock' inside our bodies. In medicine, we call this ' circadian rhythm' . Today, let's talk about this wonderful body clock.

Simply put, what is this body clock (Circadian Rhythm)?

Simply put, your circadian rhythm is the pattern of your body's activity over a 24-hour day. To be precise, this is our body's natural, internal clock. This clock is what tells our body, "Okay, it's time to sleep," and "It's time to wake up."

Imagine that there is a little conductor inside your body, who controls all the processes in our body 24 hours a day, just like conducting an orchestra. Not only sleep, but many other things, such as our hormonal activity, digestive processes, and body temperature, all happen according to this rhythm.

This clock is set naturally within our bodies, guided by our brain. But external factors like light can also influence this rhythm. For example, when light hits your eyes, the cells in your eyes send a message to your brain saying, "Okay, it's daytime now, and we can stop producing the sleepy hormone melatonin ." That's how we get the signal to wake up in the morning.

How does this watch actually work?

Circadian Rhythm ensures that our body's processes operate at peak efficiency at various times during a 24-hour period. The word "Circadian" comes from the Latin word "circa" meaning "around the day" (circa - around, diem - day).

This rhythm coordinates all of your body's physical and mental systems. For example:

• Our endocrine system controls hormones like cortisol to expend energy.
• Our digestive system produces proteins in accordance with the time we eat.

This entire circadian rhythm is linked to a master clock in our brain. This master clock is located in a tiny cluster of cells called the suprachiasmatic nucleus (SCN) in the hypothalamus of the brain. Throughout the day, the genes in this SCN (internal clock genes) send out signals to control all other processes in the body.

The most important thing is that this part of the SCN is very sensitive to light. Light is the main factor that controls the signals sent by the SCN to the other clocks in the body. That's why our (Circadian Rhythm) is so closely linked to the cycle of day and night.

Does this rhythm change with age?

Yes, this natural rhythm does indeed change as we age. Let's see how.

How are the little babies?

A newborn baby usually doesn't develop this (Circadian Rhythm) until they are a few months old. That's why their sleep is so irregular and irregular in the first days, weeks, and months. This rhythm only begins to develop as the baby's body changes and they adjust to their new environment.

• Babies usually start producing melatonin, a hormone that helps them sleep, around 3 months of age.
• The cortisol hormone increases between 2 and 9 months.

Once this rhythm is established, toddlers and preschoolers usually have a regular sleep schedule. They should sleep for about 9-10 hours a night.

Changes in teens

As your child enters their teenage years, their circadian rhythm may change. We call this sleep phase delay . This means their sleep pattern shifts. A child who went to bed at 8 or 9 pm when they were younger may not be able to sleep at that time anymore.

Now they start to feel tired later in the night. Their melatonin levels start to rise around 10 or 11 p.m. Because they go to bed late, they need to sleep a little longer in the morning. Don't forget that even young children still need 9-10 hours of sleep a night.

The status of adults

If adults follow healthy habits, they can maintain a stable circadian rhythm. If you follow a regular routine and get 7-9 hours of sleep a night, your bedtime and wake-up times will be consistent.

But for someone over 60, you may notice that this rhythm changes as you age. You may go to bed a little earlier and wake up earlier in the morning. This is part of the normal aging process.

What are the things that can mess up our body clock?

Although light and darkness have the greatest impact on our natural rhythms, many other things can affect it.

• Eating pattern: Eating without any time limit.
• Stress: Excessive stress can alter hormone function and affect sleep.
• Physical activity: Time of day to exercise. Especially heavy exercise at night.
• Temperature: The temperature of the environment we are in and our body.
• Work hours: This greatly affects those who work overnight or off-hour work shifts.
• Travel: Especially when traveling from country to country, across different time zones.
• Some medications: Some medications you take.
• Mental health conditions: Conditions like depression.
• Other medical conditions: Especially brain-related diseases.
• Bad sleep habits: Things like looking at your phone late into the night and not going to bed at the same time.

Circadian Rhythm Disorders

Sometimes changes in your circadian rhythm can be a sign of a more serious health condition. We call these Circadian Rhythm Disorders . Let's understand them from the table below.

What happens if this rhythm is disrupted?

Maintaining our circadian rhythm is very important for our health. If this rhythm is disrupted and you don't get the amount of sleep you need, it can lead to short-term and long-term health problems.

Things that can happen in the short term:

• Delayed wound healing.
• Changes in hormones.
• Digestive problems.
• Abnormal changes in body temperature.
• Feeling weak and lacking energy.
• Memory loss.

If this situation continues, long-term problems may arise:

Disturbances in this rhythm can affect various systems in our body.

• Cardiovascular system - heart disease, high blood pressure.
• Metabolism - diabetes, obesity.
• Gastrointestinal system - conditions such as gastritis.
• Endocrine system - hormonal imbalances.
• Nervous system - mental problems, memory problems.

Okay, so how do you fix this messed up clock?

To get your circadian rhythm back on track, you need to help your body follow a healthy 24-hour routine. These tips will help you:

• Establish a regular routine: Try to go to bed and wake up at the same time every day. Try to stick to this as much as possible, even on weekends.
• Go outside in the morning: Exposure to sunlight during the day, especially in the morning, sends a signal to your body that says, "It's daytime, it's time to be awake."
• Exercise: Engage in some physical activity daily. But avoid excessive exercise close to bedtime.
• Create a comfortable sleep environment: Keep your bedroom dark, quiet, and at a comfortable temperature. Use a good mattress and pillow.
• Avoid these in the evening: Avoid caffeine (coffee, tea), nicotine (cigarettes), and alcohol.
• Stay away from screens before bed: The blue light from phones, tablets, and TVs tricks our brain into thinking it's still daytime. This reduces the production of the sleep-inducing hormone melatonin. Instead, do something like reading a book or meditating.
• Limit daytime naps: If you do nap during the day, keep it short (20-30 minutes). Don't nap in the late afternoon or late at night.

When should we talk to a doctor about this?

There are many times when you may need to talk to a doctor about a problem with your circadian rhythm. If any of the following things affect you for a long time, see your doctor immediately.

• If you have difficulty getting the required amount of sleep every night.
• If you don't fall asleep easily.
• If you often wake up in the middle of the night.
• If you have difficulty getting up in the morning, if your body feels lifeless.
• If you feel excessively tired and sleepy during the day.

Your circadian rhythm is your body's way of keeping you on a 24-hour clock. It helps you maintain a healthy sleep-wake cycle. You can help maintain this rhythm by living an active, healthy lifestyle and getting enough rest. If you're having trouble falling asleep or feeling tired during the day, don't try to cope alone and see your doctor for advice. He or she can help you get back on track.