Circadian Rhythm may be the missing link to your health, wellness, fertility, and healing.
That’s right. The world talks about diet a lot. The world talks about exercise a lot. But you know what it doesn’t really mention at all? Circadian Rhythm. This is a big issue. You know why? Because it is a major driver in the benefits of diet and exercise. It is the major driving factor in all of the things that effect the health and wellbeing of the body.
So why are we not talking about it? That’s what I am here for today. To discuss why you may want to start prioritizing Circadian Rhythm in your fertility, pregnancy, and postpartum journey.
In this post we are going to talk about what it is, how it works, what disrupts the it, and how to regulate it. Let’s get started!
What is Circadian Rhythm?
The circadian rhythm is essentially the body’s internal clock. That’s right, we literally operate off of a clock. This clock closely (though not exactly) matches the 24 hour external clock running the globe in circles. Crazy, right?!
So back to this internal clock known as the Circadian Rhythm. This system uses external signals in order to fire off internal signals that drive our wake-sleep cycles, digestive cycles, movement cycles, energy cycles, hormone production, inflammatory healing, body repair, and so much more.
Now that you understand the basics, the question must be asked, what is the external signal that triggers the functions of this internal clock? The answer is LIGHT.
Interactions with Light
So, now we have established that light is what triggers the Circadian Rhythm, but what type of light? Well, in a natural state, the light of the sun is what sends signals to the body.
I’ll explain it in as simply as possible, but know it is wayyyy more complex than this. Essentially, the sun gives off different types of light based on the time of day.
You’ve all heard of blue light that emits from your computer screen, but did you know that blue light is actually first and foremost emitted by the sun? The key difference is that the sun emits blue light in different levels throughout the day, while screens emit it at an extreme level all the time.
Maybe you’ve heard of red light therapy. Well, just like blue light, red light first and foremost comes from the sun.
Now, at first morning light and as the sun slowly rises into the sky, red light is going to be more dominant, but as the day goes on, blue light will become more dominant. Exposing the brain to morning sunlight as its first signal of light, triggers certain biological mechanisms. This includes the gradual kickoff of wakeful hormones, metabolic function, hunger hormones, blood sugar regulation, etc.
As red light at night becomes more dominant and darkness hits, the reverse of hormones occurs. Sleep hormones rise, hunger hormones shut down, the body grows more insulin resistant, etc.
In other words, exposing your eyes to outside light sends a message to the body about what time of day it is and the body responds to it.
When Circadian Rhythm is balanced, the body is more likely to be in a place of homeostasis or balance and health. But what happens when there are disruptions to this intricate system?
The Circadian Rhythm and Modern-Day Disruptions
Well, if a balanced Circadian Rhythm = a balanced body, then it can easily be presumed that an imbalanced, or disrupted Circadian Rhythm = an imbalanced body. This means the body faces disruptions to its hormone production, which disrupts so many processes in the body such as digestion, blood sugar regulation, libido, sleep, tissue repair, and more.
Often a person will make all the lifestyle changes, but it is not until they regulate their Circadian Rhythm that they start to experience full body healing.
Here are some things that disrupt Circadian Rhythm:
- Artificial Light- this is probably the biggest one. Artificial light most often floods the eyes with a blue light signal that is so strong it would never be found in natural form. This can come through lightbulbs, computer screens, phones, the TV, etc. It can stimulate chronic cortisol production and inhibit melatonin production.
- Late Night Snacking- the digestive system is supposed to slow down at night, allowing for repair to occur while the body sleeps. Late night snacking is contrary to the body’s natural rhythms and can hurt the hormone signaling that occurs through Circadian Rhythm, confusing the body and creating even more cortisol, stress, and inflammation.
- Workouts Later in the Day- the Circadian Rhythm naturally cools the body’s core temperature at night, while exercise raises it. This can disrupt the hormone signaling process put in order through the Circadian Rhythm.
- Heavy meals in the evening- Just like late night snacking, eating heavy meals in the evening can put a toll on the hormone signaling put in place through the Circadian Rhythm.
- Stress- When the body is in a state of chronic stress and cortisol production, it can be difficult to regulate the circadian rhythm.
How to Regulate It
Thankfully, regulating your Circadian Rhythm does not have to be complicated, and it can be a really nice change of pace to your life.
- Avoid artificial light upon waking- Don’t roll over in bed and immediately look at your phone. In fact, don’t even think about it. Instead, get out of bed, and go outside. Try to avoid turning on lights and let the morning light from the windows guide you. Soak in that morning light for 5-10 minutes.
- Wear blue light blockers in the early morning (when exposed to artificial light), when looking at a screen, and after sunset (when exposed to artificial light).
- Get outside at the top of every hour, even if you only have 5 minutes, and let the light hit your eyes and skin, even if it is winter.
- If you can open your window while at work and weather permits, open it and let your eyes face in its direction.
- Eat bigger meals in the morning to match your blood sugar and digestive signals, while slowing down on the amount of food consumed during evening meals.
- Workout in the mornings to support naturally body temperature cycles.
Recap
The Circadian Rhythm might be the missing link to your health. If you want to learn more I would highly recommend checking out Carrie B. Wellness, the queen of Circadian Rhythm. She has a pretty amazing story of healing her body through using light to work with the biology of her body.
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