Youve probably heard the phrase circadian rhythm before.
SELF: How would you define circadian rhythm in layman’s terms?
Dr. Peters: So the term circadian was coined by Franz Halberg in 1959.
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It comes from Latin words meaning about a day.
Circadian rhythm is an umbrella term that describes numerous processes in the body that follow a 24-hour schedule.
SELF: So what does your circadian rhythm do, exactly?
Dr. Peters: Several physiological processes are timed to patterns of light and darkness.
This includesmetabolism, hormone levels, and body temperature.
The circadian rhythm matches what happens within our body to what occurs in the environment.
Sleep and wakefulness are also ideally synchronized to the patterns of light and darkness.
How our body uses energy is also timed to our access to food.
SELF: And what controls your circadian rhythm?
Is it something thats set at birth?
Our internal sense of time, called tau, is genetically determined.
It enforces a more direct connection to the natural environment.
The key thing for most folks is getting morning sunlight.
SELF: Does your circadian rhythm stay the same throughout your life?
Dr. Peters: There is seasonal variation, and variation through the lifespan as well.
Some of this is to do with changes in natural sunlight exposure.
SELF: What external factors can affect or throw off your circadian rhythm?
Dr. Peters: The primary one in sighted individuals is light.
In totally blind people who cannot see light,melatoninis a big one.
The part of the brain that controls circadian timing is the suprachiasmatic nucleus within the hypothalamus.
Moreover, every cell in the body has a way to track circadian patterns.
The brain and hormones work together to synchronize all of your bodys separate systems.
Another thing worth mentioning is that our bodies really like routine and regularity.
We eat and go to the bathroom at generally the same times during a day.
And our bodies adopt certain cues from our routine.
SELF: Is there any way to change your circadian rhythm?
For instance, I consider myself a night owl.
Waking up at 6 A.M. is painful for me, but Idlove to be more of a morning person.
Is that even possible for me long term?
But that can also be changed.
It is always brighter outside than indoors, so natural light works better.
Blue light is the part of the light spectrum that shifts our circadian timing.
So, we also need tolimit our exposure to artificial lightbefore bed.
SELF: But if you try and fight your natural rhythm, will your body want to push back?
I’ve tried this circadian shift before, and I eventually just fall back into my old patterns.
Dr. Peters: It depends on how much youre attempting to shift your patterns.
If youre changing from waking up at 10 A.M. to 6 A.M., that might take you a while.
But its better to do it gradually.
And its easier to adhere to it that way.
Are you also shifting, for example, your dinner schedule accordingly?
Or when you have morning coffee?
Just changing your sleep and wake time may not be enough without adjusting these other cues.
But as I said, a consistently fixed wake time and morning sunlight exposure immediately upon awakening are key.
Any time there is something off with a persons routine, their genetic predisposition will come out again.
But if the person keeps to the routine, they can sleep the same hours as everyone else.
Most people with delayed sleep phase disorder have a family history of the disorder.
So in that case, a new routine may be harder to achieve without addressing the social influences.
SELF: Can you circadian rhythm affect your health at all?
Dr. Peters: The most common symptoms associated with a circadian rhythm issue areinsomniaand sleepiness at improper times.
Chronic sleep deprivation is associated with many health issues.
Sleep deprivation may also have the power to worsen certain chronic medical issues.
The reality is we are just now learning a lot about the powerful effects of sleep deprivation.
Circadian rhythm has been described for about 60 years, and the genetics have been understood since 1994.
But were still learning a lot about the relationship between how circadian rhythm affects overall health.
There is a lot more that we just dont fully understand.
But that can feel unrealistic when you really want to sleep in on the weekends.
In your professional opinion, how important is this really?
Dr. Peters: I have to be honest, I really do think its important.
Sleep is something we are increasingly recognizing as a pillar of health.
It should be prioritized.
We should respect it.
You dont feel your best.
Dr. Peters: It would be best to keep a regular schedule through the week.
So, they sleep in on weekends.
More than that and you might interrupt your circadian rhythm.
It causesa variant of jet lag.
make a run at stay within an hour of your normal sleep and wake times on weekends too.
And its interesting that you say, even if your body craves that.
