Understanding The Rhythm Of Life
The circadian rhythm is a 24-hour pattern which operates in response to the Earths rotation, and light/dark cycles. This rhythm regulates sleep patterns, and recent research has revealed it is more than just a sleep- wake cycle – this daily rhythm affects all tissues, organs and systems of the body. Our primary circadian clock is located within the hypothalamus region of the brain. It responds to light exposure detected by the retina in the eye, which sends information to the pineal gland, a small pea-shaped gland in the brain.
Hormone & Neurotransmitter control of sleep and wakefulness
Sleep and wakefulness are controlled by a network within the brain nuclei by the following hormones and neurotransmitters:
Melatonin: Melatonin is a naturally occurring hormone which is released by the pineal gland in response to the decrease in natural light. Melatonin promotes sleep and is the main regulator of the circadian rhythm.
GABA: Gamma-amino butyric acid (GABA) is an inhibitory neurotransmitter of the central nervous system which promotes sleep.
Serotonin: Serotonin (5-HT) is a neurotransmitter and a hormone responsible for the promotion of wakefulness, increasing the length of time it takes to fall asleep and decreases REM sleep.
Dopamine: An inhibitory neurotransmitter which can both promote wakefulness and sleep. Sleep deprivation increases the level of dopamine.
Cortisol: A hormone which changes levels with the circadian cycle and assists with synchronising the body. Levels rise before waking and sleep deprivation can increase levels.
Histamine: The main wakefulness neurotransmitter, histamine is higher during waking hours, lower during NREM (non-rapid eye movement) sleep and is inactive during REM (rapid eye movement) sleep.
The following information highlights the modern life key causes of internal circadian rhythm disturbances.
Stress: Psychosocial factors like work and relationship problems can disturb diurnal hormonal patterns, disturbing sleep and dysregulating circadian rhythms.
Light/dark exposure: Low exposure to natural light in the day delays sleep onset; as does high exposure to light at night (especially blue light from screens).
Stimulants and medications: Certain stimulants (e.g. caffeine, tobacco) and medications (e.g. corticosteroids) can alter circadian function.
Timing of eating: Eating late at night can delay sleep onset.
Shift-work: Causes sleep deprivation and circadian misalignment (working at night).
Social jet lag: A term used to describe different sleep patterns on non-workdays, which can disrupt circadian rhythms.
Now you know the hormones and neurotransmitters involved in our internal circadian rhythm, and aspects of modern life that cause disturbance to the rhythm, lets dive into the resulting impact on our health and wellbeing.
Issues with the sleep-wake cycle can cause physiological, mood-related, behavioural and neurocognitive dysfunction due to increased oxidative stress within the CNS and imbalance of neurotransmitters and hormones. Ultimately this can result in an increased risk of the following:
Cardiovascular disease, metabolic syndrome and hypertension
Reduced insulin sensitivity, disrupted glucose metabolism and type 2 diabetes
Neurological disorders – e.g. epilepsy, migraine, Parkinson’s disease
Mental health issues and mood disorders
Increased hunger and increased sensitivity to rewarding properties of food
Enhanced pain sensitivity
Suppressed immune system and increased inflammation
Reduced stress regulation and increased cortisol levels (we all know the systemic effects of this)
Increased rate of cellular ageing
So how can you improve circadian rhythm disruption naturally?
To support our bodies with circadian rhythm disruptions the following daily strategies can be utilised in conjunction with Clinical Nutritional Medicine treatment:
Increase exposure to light in the first half of the day and decrease exposure to artificial light at night.
Exercise (morning exercise has been proven to improve sleep, whereas evening exercise can delay sleep onset).
Manage timing of meals – i.e. no eating late at night and recommend 12-16 hour fasting / 8-12 hour eating window.
Manage contributing factors (e.g. stress, intake of stimulants, etc.).
Phytomelatonin to regulate circadian patterns.
Phytomelatonin?
Todays Western Medicine approach for treatment of sleep disorders is the dietary supplement of Melatonin as to improve sleep quality, sleep-wake rhythms, circadian rhythm disruption and memory. Melatonin occurs naturally in both animals and plants, with recent interest in natural health turning to the use of plant melatonin (phytomelatonin), extracted from plants such as Medicago sativa (alfalfa), to regulate circadian rhythm disruptions.
Mainstream pharmaceutical Melatonin supplements contain melatonin derived from animal or synthetic sources. Phytomelatonin delivers physiological, not pharmacological, doses of melatonin. Phytomelatonin is a superior form for a number of reasons, including:
Plant-based, not animal derived
Does not contain chemical by-products from chemical synthesis of melatonin
Acts in a sustained release manner, more closely emulating the natural production of melatonin overnight
Low-dose – matches the body’s natural production
Ready to reset your internal clock and rebalance your circadian rhythm?
I often see clients with circadian rhythm disruption experiencing issues with sleep, fatigue, metabolic distress and mood disturbances. These can be improved with lifestyle and Clinical Nutritional Medicine interventions, as well as the use of phytomelatonin, a safe and effective treatment for patients with sleep disorders and circadian rhythm disruptions. If you feel like your circadian rhythm needs some support, I am here to help you. Get in touch and lets get you back into a restored rhythm of life and circadian balance.