The human body is controlled by rhythms. These rhythms respond to various factors such as the amount of daylight we perceive and what we eat and drink during the day. The studies that focus on this fall under the heading of chronobiology.
By understanding these rhythms better, we can remedy and prevent disorders. In short, we can treat disturbances prior to a change in this rhythm, or as a result of a change in this rhythm, by means of chronobiology.
What is the circadian rhythm?
Our bodies function on the circadian rhythm. This is a 24-hour rhythm that is aligned with the rotation of the earth and is controlled by the Suprachiasmatic Nucleus (SCN). This SCN influences our body temperature, our sleep-wake rhythm and hormone balance.
In principle, circadian rhythm is controlled by light. Receptors in the eyes detect this and send signals to the SCN. These activities are accompanied by hormonal and energy fluctuations, the release or absorption of sugars into the blood, and the rise and fall of cellular metabolism.
Circadian sleep disorders
A circadian sleep disorder is a disruption of the body's internal clock. The body can no longer keep the physical rhythm in sync with the environment. Those who experience such a disorder may suffer from the following symptoms.
- Chronic sleep disturbance such as waking up frequently, having difficulty falling asleep, or waking up too early.
- Waking up tired because the quality of sleep is insufficient.
- Insomnia and daytime fatigue.
Common circadian sleep disorders
Delayed Sleep Phase Syndrome
In VSFS, the sleep-wake cycle begins at least two hours later than what is considered typical. This is most common in adolescents and younger adults (up to 7-16 percent) and is associated with "night owls" who typically stay awake into the early morning hours and may sleep into the afternoon.
Shiftwork Sleep Disorder
This is often experienced by those who work night shifts or early morning shifts. It is associated with feelings of sleepiness at work and an inability to sleep during the day and early evening when most others are awake. People who prefer to do daily activities (daytime) may be particularly vulnerable, as their natural tendency is to be awake during the day and sleep at night.
Jet lag
Flights that cross multiple time zones can cause a condition commonly known as jet lag, in which a person’s internal clock must reset itself relative to local time. Symptoms of jet lag include difficulty falling and staying asleep and daytime sleepiness. Jet lag sufferers may experience symptoms for up to a week or two after traveling.
Solutions for sleep problems
Often, sleep problems without underlying medical conditions can be remedied well. A tightly regulated sleep-wake rhythm is an example of how you can improve your sleep and reduce sleep problems.
In addition a sleep hygiene very important. Make sure you sleep in a quiet, dark room. This helps to reduce stimuli so that you can sleep more easily and deeply. In addition, the room temperature is important. Around 18 degrees Celsius is ideal, not too hot and not too cold.
Source: www.chronobiology.com
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