Nutrition. Vitamins. You.
Photo by @freepik Often used to treat high blood pressure and other cardiovascular conditions, beta-blockers are medications that help to block the effects of the hormone epinephrine, also known as adrenaline. This causes your heart to beat more slowly and with less force in order …
Photo by Vladislav Muslakov on Unsplash According to the Centers for Disease Control and Prevention (CDC), more than one third of Americans do not get enough sleep. It has officially become a public health problem, as it leads to numerous health concerns and risks. But …
A circadian Rhythm is the 24 hour cycle that determines when you should go to sleep and when you should wake up. It is basically the clock that runs your entire body, and is also known as your sleep/wake cycle.
According to the National Sleep Foundation, when it’s dark at night, your eyes send a signal to the hypothalamus – a portion of your brain that controls your circadian rhythm – that it’s time to feel tired. Your brain then sends a signal to your body to release melatonin, which makes your body feel tired.
A healthy circadian rhythm is working at its best when you follow regular sleeping patterns, like getting 7-8 hours of sleep each night. But outside factors like jet lag, daylight savings time or staying up late can disrupt it, making you feel tired throughout the day.
A new study has found that sticking to a normal daily rhythm is linked to improvements in mood and cognitive function, as well as a decreased likelihood of developing major depression and bipolar disorder.
The study, published in the journal The Lancet Psychiatry, looks at disruptions in circadian rhythms of over 91,000 adults in the U.K. It measured these disruptions using a device called an accelerometer that is worn on the wrist and measures one’s daily activity levels. The participants were taken from the UK Biobank, a large cohort of over half a million UK adults ages 37 to 73.
The researchers found that individuals with more circadian rhythm disruptions – increased activity at night and decreased activity during the day, or both – were significantly more likely to have symptoms consistent with bipolar disorder or major depression. They were also more likely to have decreased feelings of well-being and to have reduced cognitive functioning, bacsed on a computer-generated reaction time test.
L-Theanine, an extract from green tea, is excellent for persistent thoughts. Day or night, take for anxiety, panic and to calm down worrisome thoughts by increasing blissful alpha-waves in the brain, before bed or in the middle of the night.†
Melatonin is a hormone produced that regulates the body’s circadian rhythms. The levels of melatonin in the blood are highest prior to bedtime. When Melatonin is high, cortisol is low. Melatonin is also essential for the synthesis of Serotonin. As a supplement, it re-calibrates your 24-hour body clock for shift workers or those who work nights. This hormone, when used as a supplement, has been shown to support jet lag and traveling.†
Rhodiola is a plant that grows in the northern-colder parts of Europe. It has been shown to increase your energy and help you handle stress, while improving your mood and reducing mental fatigue. It promotes a soothing, calming effect, while steadily improving a sense of wellbeing. This herb also supports endurance so you can achieve more with exercise or for sports performance. Rhodiola may also support healthy immune system function over the winter and during times of prolonged stress.†
Photo by Awar Jahfar on Unsplash Do you have trouble falling or staying asleep? Or do you find yourself not waking up feeling rested? You’re not alone! A third of US adults report that they usually get less than the seven hours that is recommended. …
Photo by Vladislav Muslakov on Unsplash There are thousands of us who like to slip into our pajamas and put our heads down for a good night’s sleep. But what happens when you find yourself lying away in the early hours of the morning because …
It turns out, aging doesn’t just impact your looks. Aging also impacts the ability of the circadian clock (your body’s natural sleep/wake cycle) to re-set itself when exposed to light. Yes – that means your cell phones, tablets, TVs and computers.
According to the Centers for Disease Control and Prevention (CDC), 35% of United States adults do not get enough sleep, which can lead to increased risks of developing a number of diseases and conditions. About one in three (an estimated 83 million) U.S. adults reported usually sleeping less than 7 hours in a 24-hour period.
Your body needs sleep in order to perform to its best ability. Studies have shown healthy sleeping patterns can help promote a good memory, may curve inflammation, spur creativity, improve performance and energy, sharpen focus and attention, a healthy weight, and a decrease in stress.
Researchers led by a University of Kent neurophysiologist, found that aging results in a significant reduction in sensitivity to light in the part of the brain that controls circadian rhythms, known as the suprachiasmatic nucleus (SCN). This breakthrough could help target treatments that aim to improve both physiological and behavioral circadian clock ‘re-setting’ in older people.
Dr. Gurpril Lall, of the University’s Medway School of Pharmacy, and the other members of the research team explored alterations in one of the pathways in the part of the brain controlling circadian rhythms. They found that a glutamate receptor, which is used to transmit light information, became less effective in resetting the circadian clock as part of the aging process.
Another review published in the journal Neuron found that aging adults may also be losing their ability to produce deep, restorative sleep. According to the review, “As the brain ages, neurons and circuits in the areas that regulate sleep slowly degrade, resulting in a decreased amount of non-REM sleep. Since non-REM deep sleep plays a key roles in maintaining memory and cognition, that’s a major issue.”
The CDC recommends some tips on how to improve your sleep health – be consistent with what time you go to sleep, avoid large meals, tobacco and caffeine and get some exercise before bed. Another important aspect is to remove electronic devices or turn them off at least an hour before you go to bed as the blue light they emit can trick your brain into thinking it is still daytime.
Dr. Millie Lytle, ND, CNS, suggests other natural insomnia remedies that may be just what you need to begin getting the sleep you deserve[2]: