Body Clock - Everything You Should Know

Our physical and mental health can be negatively impacted when our natural body clock is disrupted. 

Birds have them. Bees have them. Humans have them too. They're internal clocks that regulate when we go to sleep, and many activities in between.

Internal Clocks and Circadian Rhythms

We all have many internal clocks, every bit as synchronized as the most elegant Swiss watch. These clocks are clusters of cells in areas such as the heart, lungs, and liver. The master body clock, known as the suprachiasmatic nucleus (SCN), is situated in the hypothalamus, an area of the brain that regulates the release of various hormones, including melatonin.

Melatonin influences when we sleep and wake, and it is closely tied to the 24-hour cycle of daylight. As the light fades, the SNC triggers the release of melatonin, which induces sleepiness. As the sun rises and we are exposed to increasing light, the body inhibits the release of melatonin. Genes have also been found to influence our daily sleep-wake cycle, called the circadian rhythm.

Thanks to electric lighting, we can prolong our day. However, unfortunately, that puts us at odds with our circadian rhythms. Thiswould naturally lead us to sleep for longer periods during winter darkness. 

The possible result is a disturbance in our typical sleep-wake cycle, leaving us feeling sluggish, unproductive, and even a little low. As a result, some may experience winter depression, often called seasonal affective disorder.

What Happens When the Body Clock is Off?

Since circadian rhythms influence many of the body's functions, it is no surprise that health can suffer when there is an upset in the body's normal cycle.

Researchers at Columbia University who examined population studies found that reduced hours of sleep and metabolic problems, such as diabetes, often co-occurred. In addition, they concluded that disrupted sleep patterns can lead to the release of stress hormones that, in turn, lead to hypertension and insulin resistance.

Yale School of Medicine studies examining the genetic control of circadian rhythms have found that we have lower resistance to infection at certain times of the day. Researchers have also discovered a connection between gene mutations that regulate circadian rhythms and cancers of the breast, ovaries, and colon.

Sleep-Wake Cycles Also Impact Mental Health  

For example, the existence of seasonal affective disorder has become well known. What's less well known is that other mental illnesses are also linked to the body's sleep-wake cycles. For example, those with depression, bipolar disorder, and schizophrenia often experience severe circadian rhythm disruptions. This symptom is linked to genetic control of the body's internal clock. 

How to Manage the Body Clock

Penny Johnson has been coping with winters in Canada's extreme north since 1981, when she and her husband moved to Inuvik, Northwest Territories. Known as the "Land of the Midnight Sun," also renowned for its exceptionally long winter nights. During the most extended periods of darkness, says Johnson, the light would appear as only a short period of dusk.

"I think it's important to get out of the house and add some type of activity to keep you active. This will provide you with a different option than going home and hunkering down in front of the television," says Johnston.

She and her husband arranged their work schedules to go skiing during that dusk period. In addition to staying active, the couple planned regular get-togethers with friends to avoid spending hours cooped up at home.

Now living in Yellowknife, Johnson says there are more leisure opportunities in winter. This includes a sizeable, well-lit recreation center where she can go for an indoor jog in shorts and a T-shirt. In addition, she and her husband have taken to the outdoors, enjoying activities such as cross-country skiing, snowmobiling, and hunting. 

Johnson admits, however, that the darkness can become oppressive. So she ensures her family eats a balanced diet and takes vitamin D supplements. She also recommends, for those who can, taking a mid-winter holiday to a warm location.

Keeping time

Sometimes our schedules simply can't align with our body's natural clock. Whether we're working the night shift, caring for a newborn, or traveling across multiple time zones. Scheduling daily activities to align with our circadian rhythms can help us feel healthy and make the most of our days.

Morning light cues the body to slow melatonin production. As we wake up, our body temperature begins to rise, and our digestive system becomes more active. Mornings are generally when concentration, alertness, and memory are at their peak. So it's a good time to tackle your most challenging work and reserve more manageable tasks for later in the day.

In the afternoon, coordination, reaction time, muscle strength, and circulation are at their peak. This makes it an excellent time to book a squash game, take a fitness class, or go for a walk. In mice, exercise is helpful in maintaining circadian rhythms, especially in advanced age. However, for some people, physical activity too close to bedtime makes falling asleep more difficult.

Create a bedtime ritual.

As daylight fades, melatonin releases, and we start to feel sleepy. We can make the most of that effect by creating a bedtime ritual, such as quiet time with a book, herbal tea, or calming music. A light evening snack, such as cheese and whole-grain crackers, can help you take advantage of that melatonin mellowness, improving your chances of restful sleep.

Our circadian rhythms perform wondrous feats every day, coordinating the daily ebb and flow of body chemistry and functions. Factors such as artificial light, travel, and even the changing seasons can affect those natural cycles. It's important to maintain our sleep-wake cycles for good health, rest and energy, allowing us to enjoy life. 

Adapting with adaptogens

Bev Gray, herbalist and author of The Boreal Herbal (Fitzhenry & Whiteside, 2013), is well-acquainted with the extreme seasonal effects of light and dark.

As the Aroma Borealis Herb Shop owner in Whitehorse, Yukon Territory, she prefers to use herbs found locally. To build resistance to the stress and fatigue that can accompany dark days of winter, she recommends Rhodiola Rosea, found in most health food stores.

Rhodiola, says Gray, is an adaptogen. As the name suggests, they are plants that help us adjust to changes, such as those we see with the seasons.

Note: Rhodiola is not recommended for pregnant or breastfeeding women or those with bipolar disorder.

Other helpful herbs to maintain your circadian rhythm

• Melatonin is a hormone secreted by the pineal gland. It is associated with sleep and circadian rhythms and used to treat insomnia, particularly when associated with altered sleep schedules.

• Ashwagandha supplements also help. It is classified as an adaptogen and is used to help treat low energy, fatigue from physical exertion, difficulty sleeping, and anxiety.

• Always consult your health care practitioner for advice on supplements and dosages that are right for you.

Wrapping Up

Understanding your body clock and how it governs your circadian rhythms will help you maintain both physical and mental well-being. By aligning your lifestyle with your natural sleep-wake cycles through exposure to light, regular routines, physical activity, and natural remedies, you can enhance your energy, mood, and overall well-being. 

Even small adjustments, such as embracing morning light or incorporating a calming evening ritual, can help you stay in sync with your body’s natural rhythm and make the most of every day. 

-WRITTEN BY JOSE PADRO