Circadian rhythm: what is it, how does it work, and how to regulate it?
Did you know that there’s an invisible mechanism that orchestrates every moment of our day? Well, we’re talking about the so-called circadian rhythm!
It is a sort of “biological symphony” that regulates our sleep-wake cycle. In this article, we’ll unveil its secrets, phases, and how it can improve our quality of life.
What is circadian rhythm?
The circadian rhythm refers to our internal biological clock and regulates our body’s sleep-wake phases over a 24-hour day. In fact, the term comes from the Latin “circa diem”, which literally means “around the sun”.
In short, it’s like having an invisible but powerful internal clock regulating our daily routine.
How does the circadian rhythm work?
This system is very intricate. It’s in charge of our sleep and wake rhythm as well as our blood pressure, body temperature, heart rate, and muscle tone.
The circadian rhythm is regulated by the suprachiasmatic nucleus, a group of neurons located in the brain’s hypothalamus. Through receptors on the retina, these neurons react to light and dark conditions and send signals to the central nervous system, which, in turn, regulates hormones, temperature, and other of our body’s essential activities.
Circadian rhythm times: here’s what happens!
Morning
Between 3:00 a.m. and 6:00 a.m., our body temperature and melatonin levels decrease. Our body is getting ready to wake up!
Our physical and cognitive abilities peak from 9:00 a.m. to 12:00 p.m. During this time frame, we’re more high-performing because cortisol levels rise along with body temperature.
Afternoon
Because of digestion, it’s natural to feel sleepy and tired after lunch, from 12:00 p.m. to 3:00 p.m. But after 3:00 p.m., our heart and lung rhythms increase again, creating more and more energy. This is the right time for some workout.
Later on, that is, from 6:00 p.m., our system slows down to prepare for well-deserved rest.
Evening
After 9 p.m., body temperature and heart rate begin to drop, allowing our bodies to start producing much more melatonin, the important substance that promotes sleep.
How to fix the circadian rhythm?
There are several ways to maintain a healthy and regular circadian rhythm. Let’s discover them together!
1. Get some sunlight
Sunlight helps regulate the circadian rhythm and improve sleep quality. Find out in our dedicated article how phototherapy helps us sleep better!
2. Establish a sleep routine
Go to bed and wake up at the same time every day, even on weekends. But not only that, also have breakfast, lunch and dinner at the same time. This simple habit can help us establish a healthy bedtime routine.
3. Balanced diet
Eat regular, balanced meals throughout the day, avoiding heavy foods and energizing drinks before sleep.
4. Create a comfortable sleeping environment
Create a relaxing and comfortable sleeping environment by, for example, paying attention to your furniture arrangement according to Feng-Shui principles or being careful to leave electronic devices such as the TV, PC, or smartphone (yes, him!) out of the bedroom.
5. Choose a Manifattura Falomo bed system!
For a deep and restful sleep, choose your ideal bed system. Manifattura Falomo mattresses, bed bases and pillows, are the result of long research in the field of wellness and health as well as technological innovation. Find your nearest Manifattura Falomo official retailer now and let a Healthy Sleep expert advise you!
