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We all have an internal clock inside us; it influences our daily lives without our conscious realization. This internal clock, also known as the circadian rhythm, controls various processes in our body and ensures that we feel awake and focused or tired and exhausted. The science behind this internal timer is called chronobiology.
We show you how to increase your well-being and improve your health with simple tricks from chronobiology, not just around the six-monthly time change.
24-hour rhythm
The term “circadian” means “approximately one day” and refers to the 24-hour rhythm of our internal clock. The circadian rhythm synchronizes our body with the Earth’s natural day-night cycle, which lasts approximately 24 hours. Hormones play an important role in this, e.g., melatonin, which regulates the sleep-wake rhythm. It is increasingly released as soon as it gets dark and signals to the body that it is time to rest. In the morning, when daylight enters through the eyes, melatonin production is reduced, and our body becomes alert and active. Other hormones, our entire metabolism, and brain activity also adapt to the circadian rhythm. Our internal clock is a well-balanced system that can be shaken by just one hour’s deviation from the usual rhythm.
Time change
Every year on the last weekend in October, the clocks are set back by one hour. Although this gives us an extra hour’s sleep, it can also have unpleasant bodily effects. Acutely, the changeover causes a mini jet lag. Our internal clock has to adapt to the artificially shifted time, which can lead to sleep disorders, tiredness, irritability, and difficulty concentrating. The hormonal balance is also affected, which can cause mood swings. Cognitive abilities can also be impaired. Every year, just in time for the time change, sleep researchers warn of the consequences for health.
What helps against mini jet lag?
Although we have an internal clock, we still depend on external signals—so-called zeitgebers. The most important zeitgeber is light. To keep our internal clock in sync with the time in the outside world, we must reset it daily. To do this, we need the interplay between light and darkness of the day-night rhythm. Without these timers, our internal clock would slowly diverge from the external time, meaning we would wake up a little later every day. In addition to daylight, our meal times and social interactions also set the pace. This is exactly what can help us with the change in time. Therefore, the best tip to combat mini-jet lag is to take regular breaks outside during the day. The fresh air wakes you up, and the daylight reduces melatonin production. Soak up sunlight whenever you can and avoid heavy and late meals not to put additional strain on your body.
Chronobiology and health
But it’s not just the time change that we should pay attention to our internal clock. Irregular sleeping habits, lack of sleep, or shift work can weaken our immune system all year round and make us more susceptible to illness. In addition to sleep disorders, the possible negative effects include cardiovascular problems, metabolic disorders, and mental illness. Long-term disruptions to the circadian rhythm have been linked to depression and anxiety disorders.
The good news is that we can positively influence our internal clock to increase our well-being. A regulated daily routine, sufficient natural light, and good sleep hygiene support our circadian rhythm and can improve our health and quality of life.
Chronotype
It is important to know your chronotype. This is the personal internal clock of each person, which can differ considerably from the internal clock of other people. Not everyone has the same sleep-wake rhythm. Early risers or larks are particularly awake and productive in the morning. Night owls only really get going in the evening. Chronobiologists emphasize that it is important to know your individual chronotype and, if possible, adapt your daily routine accordingly. If you are a night owl and try to be productive at 5 a.m., you will often have difficulties as this does not correspond to your natural biorhythm.
Strategies that can help you to live in harmony with your internal clock are fixed bedtimes: A regular sleep rhythm helps the body to better adjust to the rest phase. Try to go to bed and get up at the same time every day—even at the weekend. Also: get plenty of daylight. Light is the strongest regulator of the circadian rhythm. Even a short morning walk can help synchronize your internal clock. Plus: Eat at the right time: The timing of meals has been shown to influence the internal clock. Regular meals – ideally during the day – support the metabolism and help the body to function better. Stay in rhythm!
- source: gesund24.at/picture:
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