Good sleep is spectacular for your physical and mental health. Adults should get at least 7 to 9 hours of sleep each night to maintain their well-being. However, the hours spent asleep are not the only factor that plays into a good night’s sleep. The quality of sleep is also a key factor. Each person’s circadian rhythm plays a role in the quality of sleep they get. If the circadian rhythm is disrupted, one can experience issues with sleep that transfer into waking life. That begs the question, what causes changes to circadian rhythm?
What Causes Changes to Circadian Rhythm?
The circadian rhythm is essentially the body’s internal clock. It tells you when to sleep and wake up. The rhythm is on a 24-hour cycle and is influenced by several factors. Most significantly, it is influenced by sunlight and darkness. Sunlight is a natural signal for the body to wake up, and darkness is a signal that it is time to go to bed. These signals lead to the release of hormones that encourage wakefulness or sleepiness. Below are some of the most common causes of disruptions to the circadian rhythm.
Aging
Aging comes with many bodily changes, including changes in sleep. A person’s circadian rhythm weakens as they age, which often results in older adults having trouble falling asleep and staying asleep. Several age-related factors provoke this, including changes in hormone levels, underlying health conditions, certain medications, and reduced exposure to natural light. Maintaining a consistent sleep and wake routine is beneficial to regulating your circadian rhythm. If sleep issues persist, it is helpful to consult with a sleep doctor in Manhattan.
Artificial Light
Technological advancements have increased our collective exposure to artificial light. At night, exposure to blue light from screens interferes with the circadian rhythm by signaling to the brain that it is still daytime. This delays the production of natural melatonin, which makes it much harder to fall asleep. To avoid this complication, one should reduce their exposure to bright lights and screens before bed. It helps to create a relaxing night routine that includes calming activities. Activities like reading, stretching, and meditation are highly beneficial.
Lifestyle Factors
Several lifestyle factors can dramatically impact your sleep and circadian rhythm. Such factors include pulling late nights or all-nighters, very long midday naps, and sleeping in excessively. Exorbitant drinking, smoking, and use of other substances also impact sleep. Maximizing sleep health involves going to bed and waking up around the same time every day. Anything more than a one-hour difference can take a toll on your quality of sleep. It is also advisable to avoid substances that are not prescribed by your doctor a few hours before bed.
Work Schedules
Those who work night shifts or swing shifts can struggle to obtain adequate sleep. Many people who have shift work jobs develop circadian rhythm disorder, which can impact mental and physical health. Because people have to make a living, it is important to keep a close eye on your health. Work with a sleep doctor to find effective ways to manage your sleep and work schedule.
Travel
Traveling is a common cause of disruptions to your circadian rhythm. The change in time zones can cause jet lag. Jet lag is characterized by a mismatch in your internal clock and the new time zone you are in. Many people can bounce back from jet lag within a few days or weeks. However, it can cause severe issues before one adjusts, including daytime fatigue, difficulty focusing, and digestive issues. Prepare in advance for changing time zones by gradually changing your sleep routine. This can help you get acclimated to the new time zone with ease.
Sleep Doctor in Manhattan
If you have had sleep issues for more than two weeks, it is time to consult with a sleep doctor. The team at Sleep MD has helped countless patients restore their sleep routines and get a good night’s rest. Contact Sleep MD today to schedule your first appointment!
