What is Circadian Rhythm:

How does my body's natural clock affect hormones

When your hormones are out of whack, it can impact your sleep cycles and vice versa. This phenomenon is something many of us have experienced firsthand, but we may not be aware of the underlying science. 

Let’s take a deep dive to learn more about what’s involved.

Circadian rhythms are the physical, mental, and behavioral changes that an organism undergoes over a 24-hour period. Light and dark have a significant impact on circadian rhythms, but various factors, including stress, diet, physical activity, temperature, and social interactions, also influence them.  They affect critical biological functions, including sleep, hormone release, appetite, digestion, and temperature control. 

Most living beings have circadian rhythms. In humans, each organ and tissue has a unique circadian rhythm. 

Circadian rhythms are controlled by a biological clock, an innate sense of time composed of proteins, encoded by genes that switch on and off in a predictable order. A master clock controls all biological clocks in the body. In humans, the master clock exists in the brain. It is a group of nerve cells that form a structure called the suprachiasmatic nucleus. 

Circadian cycles affect various hormones in the body, including the following:

• Melatonin: Melatonin plays a crucial role in regulating sleep. It helps us respond to light and dark so we feel awake during the day and sleepy at night. The suprachiasmatic nucleus, also known as the master clock, controls all biological clocks that oversee the circadian rhythm, regulating melatonin production and increasing levels at night, causing sleepiness. 
• Cortisol: Circadian rhythms, specifically the sleep-wake cycle, regulate cortisol levels, causing them to increase in the morning and decrease gradually throughout the day, reaching their lowest levels at night. Disruptions to the circadian rhythm can impact the normal stress response, increasing the risk of chronic health conditions. 
• Sex Hormones: Sex hormones, including estrogen, progesterone, testosterone, and gonadotropins, are influenced by circadian rhythms. In women, circadian rhythms influence hormonal production differently throughout the menstrual cycle, with greater regulation during the follicular phases. 

Ghrelin and Leptin: Ghrelin and leptin are hormones that regulate hunger, with ghrelin stimulating hunger and leptin signaling satiety. Typically, ghrelin levels are higher during the day, and leptin levels take over when we sleep. However, disrupted circadian rhythms can throw off the balance, leading to overeating that is often linked to obesity, diabetes, and metabolic syndrome.

Light exposure has an impact on hormonal balance, particularly relevant to melatonin and cortisol. Melatonin reacts to light, decreasing in the morning so we feel awake, and increasing at night, allowing us to feel sleepy. Cortisol does the opposite; it increases in the morning and decreases at night. 

When hormones are out of balance, they may not always respond to changes in light, leading to sleep disturbances.

Several factors can disrupt circadian rhythms, leading to various health issues. For example:

• Exposure to Artificial Light: Exposure to artificial light, particularly blue light from electronic devices, can disrupt sleep cycles and leave us feeling more alert. 
• Late-Night Eating: Consuming meals late at night can disrupt your circadian rhythms. 
• Irregular Sleep Patterns: Shift workers often suffer from disrupted circadian rhythms due to irregular sleep patterns. Jet lag can also contribute to poor sleep. 

These disruptions can have short-term and long-term health impacts as follows:

Short-Term

• Anxiety and high stress reactivity
• Changes in glucose regulation
• Difficulty concentrating and other cognitive issues
• Sleep issues

Long-Term

• Changes in insulin sensitivity and metabolic function increase the risk of diabetes, stroke, and heart disease.
• Disruptions in ghrelin and leptin, which control hunger and satiety, increase the risk of overeating and obesity.
• Reproductive changes in women can lead to irregular menstrual cycles and difficulty conceiving. 

The circadian rhythm has a significant impact on our well-being. Although factors beyond our control may impact it, there are several steps we can take to minimize disruptions, including the following. 

• Follow a Regular Sleep-Wake Cycle: When you go to bed at the same time every night and wake up at the same time every day, your body recognizes a schedule. It makes hormone regulation more predictable and easier to achieve. 
• Morning Sunlight Exposure: Circadian rhythms are primarily regulated by exposure to light. When you expose yourself to light early in the morning, it signals the body to reduce melatonin and increase cortisol production, and vice versa later at night. 
• Limit Blue Light Before Bed: Blue light can interfere with melatonin production, disrupting the circadian rhythm. Limit exposure before bed. Keep devices out of the bedroom so you’re not tempted to look at them in the middle of the night.
• Exercise: Engaging in regular physical activity can help reduce stress and anxiety, leading to improved sleep quality. It can also increase melatonin production and regulate body temperature, both of which are essential for a good night's sleep. Although exercise is beneficial, it should be avoided before bedtime. Late-night physical activity can contribute to wakefulness. 
• Healthy Eating: Consuming food late at night can disrupt your circadian rhythms. Alcohol and caffeine can also contribute to wakefulness. If you have trouble following a dietary schedule that supports sleep, consider time-restricted eating. 

Develop a Relaxing Bedtime Routine: A relaxing bedtime routine signals to your body that it's time to sleep. Engage in soothing activities before bed, such as reading, journaling, or listening to soothing music. Maintain a cool, dark bedroom environment to fall asleep quickly. 

MoonBrew Helps Support the Circadian Rhythm:

If you are experiencing sleep disruptions, Moon Brew can help. Every flavor of MooBrew contains magnesium, a mineral that supports the circadian rhythm by supporting melatonin production, regulating cortisol levels, and promoting general relaxation. It also contains adaptogens that support the stress response, as well as chamomile, which has sedative effects. 

Explore our website to discover more about MoonBrew and how you can get the best sleep of your life.