Do you need to reset your circadian rhythm?

You may have heard about your circadian rhythm if you are a shift worker or are flying into different time zones, but the effects of this internal biological clock can affect anyone at any time.  Circadian rhythm is the name given to your body’s 24-hour internal clock; it controls your sleep-wake cycle, but it is not just for sleep. 

Your internal clock can be described as a natural timing device that interacts with cells in nearly every tissue and organ.  There is a master clock in the brain that coordinates all the body’s biological clocks, working to keep everything in sync. Circadian rhythms can influence hormone release, eating habits and digestion, immune system function, body temperature and sleep. Most people do not notice the effects of circadian rhythms on other functions and are more associated with the imbalance in sleeping patterns.

Your body’s internal clock (circadian rhythm is influenced by a combination of external clues, with light and temperature being the primary cues.  When your circadian rhythm is functioning optimally, you usually will get sleepy in the evening as the sun sets and wake in the morning as the sun rises.  The drowsy effect that tends to occur in the evening is due to the hormone “melatonin,” which begins to be released in the evening or a darkened room.   

How effective your circadian rhythm is as part of your sleep-wake routine depends on your genetic makeup; some people are prone to longer sleep-wake patterns than others. Light from electronic devices at night can confuse the messages to your brain and disrupt the natural rhythm of your biological clock. Even an inconsistent day-to-night plan due to shift work, time travel, late nights and some medications, can cause your natural light-dark cycle to be out of sync. Insufficient daytime natural light significantly affects our internal clock because your body fails to sync to the natural environment around it, which can push you towards later bedtimes. Late-night snacking is not only bad for the waistline, snacking too close to bed can signal the brain to rev up digestion which can keep you awake longer. Did you know that stress also plays a significant role in the behaviour of your circadian rhythms?

How do you reset your circadian rhythm?

Avoid eating or exercising late into the evening, especially within the 2-hour window before bed.  Try to minimize your exposure to artificial and blue light before bed to allow your eyes to adjust to the darkening hours and enable the correct signals to be sent to the brain to induce sleep.  Try to get outside every day; even the dark and dreary days can generate enough daytime sun to get your evening body ready for sleep

Consider these sleep-promoting supplements.

Melatonin may be your first obvious choice as it is the naturally occurring chemical produced by the body to help promote sleep. Supplemental melatonin provides a natural way for people experiencing disrupted sleep patterns to reset a normal sleep-wake cycle, promote a longer, better quality of sleep, and improve sleep efficiency. Some studies demonstrated that people who took up to 5 mg of melatonin fell asleep significantly faster, slept longer, and had improved sleep quality compared to those who took a placebo. Melatonin does not cause dependence and has minimal side effects.  Consider melatonin as a stand-alone supplement for a couple of weeks if your sleep disruptions are due to shift work, travel, late nights or the use of blue light devices in the evening.  Start with 5 mg one hour before your intended bedtime and stick with it every night at the same time to establish a routine.   Discuss the use of this supplement because it can interact with certain medications.

If you cannot fall asleep, but your disruptions are not limited to travel, work, or late-night activities, consider a combination supplement such as   RegenerLife™ Sleep Better- Triple-action, delayed-release sleep nutrients for relaxation and better sleep. The advanced tri-layer tablets in RegenerLife™ Sleep Better release 5 mg of melatonin immediately and other sleep-supportive ingredients to help you fall asleep faster. This is followed by a gradual release of 5 mg of melatonin to help you stay asleep longer.

The melatonin in “Sleep Better” works complementarily with 5-HTP, a direct precursor to the neurotransmitter serotonin and is used to produce some of the body’s melatonin. Supplementation with 5-HTP has been shown to increase the time spent in REM sleep. 5HTP has demonstrated positive effects in helping people overcome insomnia.

Regenerlife Life Sleep Better also contains the amino acid L-theanine, which works alongside a blend of sleep-supportive herbs – valerian, passionflower, and hops – to temporarily promote relaxation and calm nervousness that may impact sleep. L-theanine has neuroprotective properties and stimulates the production of alpha brain waves associated with a relaxed state and inhibits the activity of the excitatory neurotransmitter glutamic acid  It increases brain levels of the neurotransmitters serotonin, dopamine, and gamma-aminobutyric acid (GABA) that are involved in relaxation and memory.

Reduce Nighttime Stress for a Deep Sleep with Stress-Relax Nighttime Magnesium- Stress-Relax® Nighttime Magnesium Bisglycinate with Melatonin, GABA & L-Theanine is a long name but perhaps the only way to express all the supplements combined to produce the ultimate relaxed sleep state we desire.  Stress-Relax Nighttime Magnesium Bisglycinate combines magnesium bisglycinate with melatonin, L-theanine, and Pharma GABA, to temporarily promote relaxation and improve sleep quality. Together, these ingredients help the body's sleep-wake cycle, allowing you to fall asleep more quickly and sleep longer.   Besides being an essential nutrient, it is needed for hundreds of biochemical processes throughout the body. Magnesium also plays a vital role in regulating the body's stress response. When combined with GABA, the Stress Relax Nighttime Magnesium is a non-addictive way to improve sleep quality by calming a racing mind and helping the body relax quickly. It provides fast-acting relief for nervousness and acute stress and has shown some promise in sleep disorders.

The Mental Calmness supplement with L-Theanine is an excellent breakthrough supplement and produces the best effect for people who wake up in the middle of the night with thoughts on their minds.   Tea drinkers have experienced the relaxing effects of L-theanine for thousands of years. L-theanine is a free-form amino acid extracted from green tea that calms the mind and temporarily encourages relaxation. It can cross the blood-brain barrier and elicit an effect as quickly as 30 minutes after supplementation, producing a chill impact and helping to quiet an overactive mind.

Reduce daytime stress with Ashwagandha, the most revered stress supplement. High daytime stress levels can impair sleep by prolonging how long it takes to fall asleep or cause fragmented sleep. In some incidences, sleeping patterns may resume once the stressors have disappeared, but this is not the case for everyone. Some people fall into a cyclical pattern of sleep loss (insomnia).  Ashwagandha helps stabilize the stress receptors that may be over-firing throughout the day, and its naturally occurring compounds can help induce sleep and regulate your circadian rhythm.

When to consider a sleep supplement

• Aging adults experiencing a decline in melatonin production

• Adults who have difficulty falling asleep or staying asleep or who wake up too early

• Individuals who want to optimize their sleep for healthy aging

• People who have trouble recovering from altered sleep schedules, such as jet lag

•  Anyone with occasional insomnia or who wakes up at night

• Adults who want to actively promote longevity and healthy aging

Many effective sleep formulas address the different stages and needs of sleep. Finding the right supplement for you involves examining your health condition and goals and reflecting on your sleep patterns. 

If you are unsure where to start, ask us for help.  We can help guide you in the right direction.