Is your body clock out of whack? Learn about Circadian Rhythm Sleep Disorders

Sometimes you just can't sleep at night, right? You go to bed and toss and turn, but you can't sleep. Others wake up at three or four in the morning and can't go back to sleep. Sometimes you feel incredibly sleepy during the day. Do you have these problems too? The reason for this could be a slight problem with your body's natural clock. Today we're talking about this condition that many people don't know about, but affects many people.

What exactly is this circadian rhythm?

Simply put, this is our body's natural, internal clock. Just like the clock on the wall at home, this body clock also works on a 24-hour cycle. When you fall asleep, when you wake up, when you get hungry, and even your body temperature are controlled by this little clock. The word "Circadian" comes from Latin. It means "around the day."

For most people, this body clock works automatically without any problems. But sometimes this clock gets messed up. That's when we call it Circadian Rhythm Sleep Disorders . That means your sleep and wake cycle gets messed up.

What are the main disturbances in sleep rhythm?

This problem is not one-size-fits-all, there are many different types. Let's look at the most common types. I've put them in a table like this to make it easier to understand.

Among these, `Jet lag` and `Shift work`-related problems are the most common in society. Other conditions are relatively rare.

What symptoms might you experience in this situation?

When your sleep rhythm is disrupted, a variety of symptoms can occur. You may have experienced several of these.

• Insomnia: Inability to fall asleep within hours of going to bed.
• Waking up halfway through sleep: Waking up in the middle of the night or early in the morning and not being able to go back to sleep.
• Difficulty maintaining sleep: Inability to get a good night's sleep.
• Waking up early: Waking up much earlier than you want to.
• Difficulty waking up in the morning: Feeling too tired to wake up in the morning and unable to get out of bed.
• Excessive daytime sleepiness: Feeling like your eyes are just closing while you're working, driving, or talking.
• The need to sleep during the day: Feeling unable to control sleepiness during the day and feeling the need to sleep.
• Fatigue.
• Headache.
• Conditions such as anxiety, irritability, and depression.

Why is our body clock so messed up?

There are several reasons for this. There is a part of our brain called the hypothalamus . Inside this is our body's "master clock" or the Suprachiasmatic Nucleus (SCN) . This SCN controls the sleep cycle of our entire body. These are the main reasons why this clock can be disrupted.

• Effects on the brain: Brain injuries, infections, or conditions such as dementia can impair the functioning of the SCN.
• Vision impairment: Did you know that our eyes have a direct connection to our body clock? The light we see (especially sunlight) tells this clock whether it is day or night. Therefore, people with vision impairment, especially those who are completely blind, are more likely to experience these problems.
• Travel: Jet lag, which we talked about earlier, is a good example of this. We travel around the world so quickly thanks to technology that our bodies don't have time to adjust.
• Work: Things like night shifts force you to work against your body's natural cycles.
• Unidentified causes: Sometimes, no clear cause can be found.

Who is most at risk for this type of condition?

Some people are more prone to having problems with this sleep rhythm.

• Age: Young children and adolescents are more likely to have DSWPD, which is a condition in which they stay up late at night and wake up late. Also, among people over 60, ASWPD, which is a condition in which they fall asleep too early in the evening and wake up too early in the morning, is more common.
• Genetics: Your sleep patterns can sometimes be inherited from your parents. Research has found that certain genetic mutations increase the risk of these problems.
• Direction of travel: Jet lag can be more severe when traveling east (e.g., Australia, Japan) than west (e.g., Europe, America).
• Developmental changes: People with conditions such as ADHD (Attention-Deficit/Hyperactivity Disorder) or Autism Spectrum Disorder are also more likely to have problems with this sleep rhythm.

How does a doctor diagnose this condition?

If you think you have this problem, it's best to see a doctor. Usually, symptoms must last at least three months to be diagnosed with a condition other than `jet lag.` Doctors use several methods to diagnose this condition.

• Talking to you: First, the doctor will talk to you carefully and ask about your sleep habits, symptoms, and the impact on your daily life.
• Physical examination: A physical and neurological examination is performed to check for other medical conditions.
• Tests: Sometimes blood or saliva samples can be tested to check levels of sleep-related hormones, such as melatonin .
• Sleep log: You will be asked to write down in a book the times you go to bed, wake up, and feel sleepy during the day for a few days or two weeks. This can give you a good idea of ​​your sleep patterns.
• Actigraphy: This is a small device that is worn on the wrist, like a wristwatch. It needs to be worn for a few days or weeks. It automatically records your daily activity, sleep, and wake patterns.

What are the treatments for this? How do we fix this?

The treatment for this will vary depending on the type of problem you have and your lifestyle. There are three main treatment options.

1. Use light to adjust your body clock

As we discussed earlier, light is one of the biggest influences on our body clock. So we can control this light and adjust our clock.

• Bright light in the morning: Expose yourself to bright light as soon as you wake up in the morning. Open the windows and doors and let the sunlight in. This signals the brain that "it's daytime, it's time to wake up."
• Low light in the evening: Turn down the lights in your home two to three hours before bed. It's best to use dim lights.
• Avoid blue light: Our phones, tablets, computers, and TV screens emit a blue-colored light. This blue light stimulates the brain and prevents sleep. Therefore, stop using these devices at least an hour before bedtime.

2. Medications and Supplements

Melatonin is a hormone that our body naturally produces that helps us sleep. Sometimes, melatonin can be taken as a supplement on medical advice.

3. Good sleep habits (Sleep Hygiene)

This is the best and most important thing you can do for yourself. We call this 'Sleep Hygiene'.

• Keep a regular schedule: As much as possible , go to bed and wake up at the same time every day. Try to stick to this routine, even on weekends.
• Calm down before bed: Do something calming about an hour before bed, such as taking a warm bath, reading a book, or listening to soothing music.
• Make your bedroom a comfortable, dark, and quiet place. Stop working, checking your phone, or watching TV while sitting in bed. Train your brain to think that the bed is only for sleeping and sexual activity.
• Avoid eating and drinking close to bedtime: Avoid heavy meals 2-3 hours before bedtime. Also, avoid drinking alcohol and caffeinated beverages (tea, coffee) after dark.