An Overview on Circadian Rhythms Disorders

Circadian rhythm refers to the inner body clock.

Your circadian rhythm is in charge of coordinating your daily sleep-wake cycle.

Your body in fact has hundreds of circadian rhythms.

Your circadian rhythm operates on a 24-hour cycle.

To set your circadian rhythm each day your brain relies on outside influences such as daylight. To set our internal body clocks our bodies depend on these external cues.

Our sleep and wake patterns, body temperature, hormones, performance, moods, digestion, and other bodily functions are all genetically programmed to take place at certain times.

As a result, certain universal rules apply. For example, body temperature is at its highest at around 5 P.M. and then starts to drop.

Alertness and performance follow the same pattern. For someone working through the night, when psycho-motor functions are crucial, the importance of being fully awake is obvious.

Taxi drivers, pilots, machinery operators, medical staff, police, and power station workers all need to be vigilant around this time.

Any time that your circadian rhythm becomes interrupted for instance, if you experience several nights of sleep deprivation - your circadian rhythm is thrown out of sync.

Victims of Circadian Rhythm Disorder

More and more people are working hours that do not coincide with their circadian rhythms. Because they are out of sync, shift workers in general and night workers in particular may suffer sleeping problems such as insomnia.

People who work during the nighttime hours interrupt the body’s natural biological and psychological rhythms. Eventually, many of these individuals may suffer from a circadian rhythm disorder.

They also tend to have a higher rate of illness, especially heart disease and digestive disorders, and they are more prone to accidents.

Other people who are vulnerable to developing a circadian rhythm disorder are

• People who simply do not get enough sleep due to insomnia or other sleep disorders
• Those who travel frequently and experience jet lag
• People who keep very irregular sleep schedules

Consequences of Disrupted Circadian Rhythm

When the your circadian rhythm is disrupted, not only does your ability to get a restful night’s sleep become compromised, your immune system is also compromised, making you more vulnerable to getting colds and flu’s.

You are more vulnerable to develop mood swings, your body becomes more susceptible to weight gain, and your body’s digestive system may be thrown out of whack.

You may become sleepy and fatigued during work hours, and you are more likely to develop chronic insomnia due to disrupted circadian rhythm. It is usually much more difficult to achieve restful sleep during the day.

There are far more interruptions and environmental factors that negate the amount of sleep achieved during the day. Fuzzy thinking and an overall lack of clarity is caused short-term disruptions to your circadian rhythm. This can result in an increase of workplace accidents caused by fatigue.

Increased risk of illnesses and diseases, including diabetes, heart disease, and strokes are the long-term effects of an interrupted circadian system. You may also be more vulnerable to psychological, mental, and emotional disturbances.

Tips for Overcoming Circadian Rhythm Disorder

The following are steps to be followed to reduce the adverse effects of circadian rhythm disorder.

• First, you must be proactive in maintaining good sleep hygiene.
• You should strive always to sleep in a dark, quiet room.
• Good sleep hygiene means that you keep a regular sleep schedule, waking and retiring at roughly the same time each night.
• Turn off phones, timers, cell phones, and any other reminders that it is not really night time.
• If you sleep during the day, you can make or purchase special blackout curtains that will allow you to pattern the effects of nighttime in your room.
• To drown out any noise you may be exposed to while trying to fall asleep you can use a white noise device or a fan.
• You should strive to establish other healthy lifestyle habits that can help you achieve restful sleep once you have established an environment conducive to getting a good night’s rest.
• Getting regular exercise can help you maintain a steady circadian rhythm. Ideally, you should exercise at roughly the same time each day.
• You should also strive to eat small, frequent and healthful meals, and to stay well hydrated throughout your work shift.

Tips for Nighttime Workers

• You should avoid overexposing yourself to natural light after your shift is done.
• The light will signal to your brain that it is time to ‘wake up.’
• Wear sunglasses, or try to get home before absorbing excessive daylight. This will make it much easier for you to fall asleep once you get home.
• Also, you may want to expose yourself to 30 minutes or so of artificial light after awaking from your daytime sleep. This will help signal to your brain that its time to wake up.