The circadian rhythm is a natural phenomenon within our bodies that help to keep our internal clocks (brain’s) on time. Our natural circadian rhythm keeps the internal ticking clock of the body on track. It helps to allow us to fall asleep at a reasonable hour and stay asleep through the night without disruption. As people age, the circadian rhythm begins to slow down, leading to a host of serious health related issues and symptoms.
To illustrate how easy it is to make your sleep better, consider the influence of light upon our biological clocks. Circadian rhythms are most easily disrupted when we are exposed to bright light for long periods of time during the day. Exposure to bright light (especially daytime sunlight) suppresses the natural circadian rhythm of the body and can result in a sleeping problem. In fact, many people report that they find it nearly impossible to fall asleep at all when exposed to artificial sunlight during the day. This is known as photic distress and is a common condition in elderly individuals who live in areas where the sun is most intense throughout the day. Photic distress means that the circadian rhythm in the body is interrupted and the person is unable to sleep well at night.
Another simple way to optimize sleep quality and help to resolve circadian rhythms is through exercise. It is well-known that physical activity plays an important role in restoring circadian rhythms. Lifting weights in the late afternoon and early evening not only builds muscle strength, but it also trains the body for later morning exercise. In addition, the late afternoon and early evening are periods when the human body is particularly sensitive to day time hormonal fluctuations. Inactivity can lead to reduced melatonin levels and reduced serotonin production, which both have been associated with reduced sleep quality. A strong exercise program in the late afternoon and early evening can go a long way toward helping you to sleep better at night.
For a proven method to improve sleep quality and circadian rhythm, try using a melatonin supplement. The naturally-occurring hormone, melatonin, is produced by the pineal gland. Melatonin helps the body clock to adjust to a better period of time. By increasing the level of melatonin in the body, you can train your body to a better internal rhythm.
Exercise in the late afternoon and evening can also improve sleep quality and circadian rhythms. Because exercise triggers the body to release hormones such as dopamine, endorphins and serotonin, exercise can directly benefit the human body. You can expect some immediate health benefits from exercising in the late afternoon and evening. For example, endorphins released during exercise actually increase your heart rate and blood pressure and create a healthier mood for you.
As we age, there are many reasons that can contribute to our sleep issues. However, one of the most common reasons is lack of proper sleep. A lack of sleep can have severe consequences on our physical and mental health. If you suspect that your sleep issues are linked to your circadian rhythm, an exercise program during the late afternoon and evening can help to improve sleep quality and ease your sleep issues.
In one study, a group of women were randomly assigned to take a melatonin supplement or a placebo pill. After one month, the women who took the melatonin had significantly better sleep quality than the women who received a placebo pill. In addition, there was no significant difference between the groups in terms of body fat or other factors that might affect sleep quality. This study is the first to show that melatonin can improve sleep quality in an elderly population. Further research is needed to determine if this improvement is due to the melatonin and not some other effect of the study.
While exercise is known to help optimize alertness and reduce stress, it has also been shown to help people sleep better at night. Because the relationship between exercise and circadian rhythm is a strong one, it makes sense that exercising at the gym or outdoors in the late afternoon could help people sleep better at night. If this holds true for older adults, then perhaps making exercise part of your daily routine can be very effective in optimizing your weight loss efforts.
How to Prevent Circadian Rhythm Disorder
Check this article on how to prevent circadian rhythm disorder and have a balanced lifestyle.