Optimizing Your Circadian Rhythm

July 25, 2022

4 mins

We all go through phases when our sleep schedule is disrupted. It could mean we stayed up all night to hit a deadline, or we woke up at three in the morning and couldn’t fall back to sleep. Either way, lack of quality slumber can leave you feeling groggy, cranky, and exhausted. It can affect your focus and basically ruin your day. 

Usually, we refer to this as our internal clock – the intangible timekeeper of our body’s sleep schedule – being out of whack. Circadian rhythm is the more official name, and it does much more than regulate sleep cycle.

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What is the Circadian Rhythm?

Circadian rhythms are physical, mental, and behavioral patterns that follow a 24-hour cycle. There are many bodily functions that are affected by circadian rhythms, including hormone secretion, body temperature regulation, and eating and digestion habits.

The suprachiasmatic nucleus (SCN) in the brain acts as the master clock, coordinating circadian rhythms with external cues, like light and darkness. Think of it as a central hub that controls your daily rhythms. Inside the SCN, individual neurons work like little clocks, generating their own rhythmic patterns.

In the whole SCN network, neurons work together and their rhythms get synchronized and strengthened by the signals they exchange. This creates a predictable pattern of different phases and strengths of activity, forming the basis of our daily biological clock.

How Does the Circadian Rhythm Work?

Circadian rhythms are driven by two genes: CLOCK and BMAL1. 

These master genes play a role in how genetic material is organized inside the cells. They work together, acting like "door openers" to allow certain parts of the genes to be accessed at specific times. This opening and closing of genes affects how other genes nearby also get turned on and off in a rhythmic way at a molecular level.

CLOCK and BMAL1 trigger the production of messenger RNA from genes called period (per) and cryptochrome (cry). The mRNA helps make proteins per and cry, forming complexes that go back into the cell's nucleus. These complexes interact with CLOCK and BMAL1 to turn off per and cry genes, creating a "negative feedback loop" where the proteins regulate their own production.

Over the course of about 24 hours, the complexes break down, allowing the per and cry genes to activate again, starting the cycle anew. This collaboration of genes keeps your daily rhythms in check.

Circadian Rhythm Disorders

Jet Lag Disorder

If you’ve ever traveled across multiple time zones, you know that jet lag can really inconvenience your vacation and leave you feeling exhausted. Jet lag is a temporary sleep disorder caused by a disturbance in your natural rhythm of sleep. In other words, when you’re in a new time zone, your body becomes confused and needs time to re-adjust. 

Jet lag usually subsides on its own after a few days and doesn’t tend to cause any complications. But it does result in some bothersome issues that can sometimes interfere with your plans. Some of these issues include:

• Sleep difficulties – such as not being able to fall asleep, or waking up too early

• Daytime sleepiness

• Fatigue

• Lack of focus

• Stomach problems – such as constipation or diarrhea

• General uneasiness and discomfort

• Mood swings

This being said, there are some gradual adjustments you can do before your trip that may help minimize the effects of jet lag. For example, if you are traveling west: beginning a few days before your trip, try to go to bed a couple of hours later than usual. When traveling east, starting to go to sleep a little earlier than usual may help you acclimate to the new time zone when you get there. 

Other strategies that may be of benefit include:

• Eating smaller meals to avoid stomach aches or heartburn 

• Avoiding alcohol, as it can disrupt sleep

• Limiting caffeine and exercise in the evening (during the day, these may help you stay alert)

• Drinking plenty of water

• Taking short naps during the day

Delayed Sleep Phase Disorder (DSPD)

DSPD is a condition that negatively affects circadian rhythm by delaying the sleep-wake cycle. This means that individuals with DSPD – most commonly teenagers and young adults – face certain challenges in adhering to traditional sleep schedules: they fall asleep later and thus wake up later than normal. 

While it is difficult to dictate what a “normal” sleep schedule is, individuals with DSPD have sleep schedules that tend to diverge from typical work and school schedules. Usually, someone with DSPD will experience fatigue and other symptoms of sleep deprivation as a result of this asynchronous sleep schedule.

Treatment for DSPD involves a series of behavioral interventions to realign your internal clock. Some options may include avoiding blue light devices before bed, gradually shifting bedtime, or using light therapy (exposure to morning light).

In general, keeping good sleep hygiene may help with managing DSPD. There are various ways to do this, including:

• Keeping the bedroom cool and dark

• Exercising during the day

• Developing a relaxing nighttime routine

The most common method for treating DSPD is by taking a melatonin supplement. Melatonin is the sleep hormone that is produced by the brain in response to darkness. A lack of melatonin can make it difficult to fall asleep, even when you feel physically and mentally tired.

Advanced Sleep Phase Disorder (ASPD)

On the opposite side of the circadian rhythm sleep-wake disorder spectrum, advanced sleep phase disorder (ASPD) causes individuals to wake up and fall asleep earlier than usual. While

ASPD tends to affect older adults, it can impact anyone. 

ASPD is usually caused by an excess of melatonin. Exposure to light at night can help slow the production of melatonin, and thus delay sleep.

Impact of a Disrupted Circadian Rhythm

While you are asleep, your body undergoes several processes that aid in recovery, hormone regulation, and immunity building – just to name a few. The brain sends nutrient-filled blood throughout the body that enhances overall health so that your physical, emotional, and cognitive well-being are reset each morning. 

Discrepancies in circadian rhythms can lead to issues more complex than daytime sleepiness. 

Misalignment in your daily rhythms may result in metabolic consequences that can increase the risk of obesity and diabetes. Eating at odd hours, especially during the night, can also harm glucose tolerance and energy levels.

When your internal clock is erratic, your body becomes confused and may not function properly. This can lead to issues with the heart, immune system, and more.

Impact on Men’s Health

Studies have shown that circadian rhythm disruptions can negatively impact fertility in men. 

Irregular sleep patterns cause disturbances in the activity of hormones, including testosterone levels. Lower testosterone levels may result in diminished sperm production. 

Melatonin suppression has been determined a potential contributor to prostate cancer. Treatments for cancer may impair sperm development, which can also take a toll on fertility. 

How to Fix and Optimize Your Circadian Rhythm

There are lots of myths surrounding getting your sleep back on schedule, such as pulling an all-nighter. While that may seem like a surefire way to reset your schedule, it most likely will worsen the misalignment in your circadian rhythm. This will only damage your sleep schedule further. 

Here are some practical tips for improving your sleep schedule which will, as a result, optimize your sleep quality.

Sleep Hygiene

While it may seem unnecessary at times, sleep hygiene practices can really improve your sleep quality. Establishing a consistent bedtime, creating an optimal sleep environment, and using relaxation techniques are all easy ways to regulate your circadian rhythm.

Light Therapy

Light therapy has many potential benefits for those with irregular sleep-wake cycles. Light can be used to reset the circadian rhythm because the body associates light with daytime and darkness with nighttime. Using light as a means to awaken your body (and darkness to help your body fall asleep) habituates you to a 24-hour cycle that aligns with normal sleep-wake patterns. 

Melatonin and Supplements

Melatonin and other sleep promoting supplements are an effective way to help you drift off at night. Ramelteon is a melatonin receptor that mimics what naturally occurring melatonin does. This means that it can definitely help you get a good night’s rest.

When making changes to your sleep routine or implementing any new supplements, it’s important to speak to a healthcare professional.

Seeking Medical Attention

REX MD can connect you with a medical professional who will help you determine the most effective treatment plan for your sleep concerns. Whether you opt for medication or a therapeutic intervention, REX MD wants you to sleep well so you can enjoy better days.