The Profound Impact of the Circadian Rhythm on our Body

Nature is ever-changing, following a circadian rhythm that cycles from day to night and transitioning through the seasons. Every creature adapts to these natural changes, establishing routines in harmony with nature's rhythms to maintain health. Modern lifestyles, shaped by work commitments and the quest for convenience and comfort, are progressively distancing us from nature. This shift is disrupting our ability to maintain routines that align with our biological clocks.

The constant stimulation from artificial light, electronic devices, and the near-instant access to all our wants has led urban living to almost sever our connection with the natural wisdom we possess. We have become a culture that has lost touch with how to eat, sleep, move, and live in ways that are healthy and restorative. 

This disconnection is the root cause of severe consequences, resulting in lifestyle diseases stemming from stress and various imbalances.

The circadian rhythm, our internal biological clock, governs everything from our sleep patterns to our overall health and wellbeing. It ensures we achieve a proper balance of rest and activity at the best times. 

This rhythm is influenced by light, darkness, and other factors. Our brain receives environmental signals that activate specific hormones, adjust body temperature, and regulate metabolism to either keep us awake or prepare us for sleep. 

Brain cells respond to light and darkness, with our eyes detecting environmental changes and signalling when to feel sleepy or alert. These signals prompt other brain parts to activate functions that make us tired or wakeful. 

Hormones like melatonin, which induces sleepiness and is released more at night, and cortisol, which heightens alertness and is produced more in the morning, fluctuate as part of the circadian rhythm.

Body temperature and metabolism are integral components of your circadian rhythm. Your temperature decreases during sleep and increases during waking hours. 

Moreover, your metabolism operates at varying rates throughout the day. Circadian rhythms can also be affected by physical activity, work schedules, stress, and other lifestyle choices and habits.

Since the 2017 Nobel Prize was awarded for discoveries concerning our biological clock and sleep cycles, further evidence has surfaced underscoring the importance of aligning with nature's rhythms for our health.

Many people categorize their day into three distinct segments: work, personal time, and sleep. Yet, Ayurveda, the ancient Indian holistic medical system, offers a unique perspective on this division.

The day possesses natural rhythms, and aligning with these can enhance our vitality and fulfilment. Deviating from these rhythms can adversely affect our health and well-being. 

Ayurveda divides the day into 6 periods, each encompassing a four-hour cycle that corresponds to the predominant energy within our body and the environment at that time.

Here is how to align your daily schedule with the Ayurvedic body clock and nature's rhythms to optimize your well-being.

Early morning: 2 am - 6 am

The serene early morning hours are believed to be when the barrier between the physical and spiritual realms is most permeable. To tap into this ethereal energy, it's crucial to rise between 5:30 and 6 am. 

Waking before the sunrise and the birds not only revitalizes you but also helps you sidestep the sluggishness that sets in after 6 am. 

This prime time is ideal for engaging in meditation, mindfulness, and expressing gratitude. Aligning our bodies with the vibrational frequency present at this hour can rejuvenate and energize us. 

Consuming approximately two glasses of warm water upon waking aids the detoxification process, clears the colon and bladder, and promotes healthy bodily functions.

Morning: 6 am - 10 am

This time is ideal for exercising, as the body is at its physical peak. Exercise eliminates sluggishness, stimulates digestion, burns fat, and fosters a sense of tranquillity and happiness.

You should eat nutritious and wholesome breakfast ideally between 7 am and 9 am. 

Midday: 10 am - 2 pm

This is the time to tackle the most physically and mentally demanding tasks, as your metabolism and digestion are at their peak. It's advisable to consume the largest meal of the day around noon. 

Digestion is believed to be synchronized with the sun's activity; thus, when the sun is at its peak, so is your digestive capability. As the sun sets, your digestive efficiency wanes. Bearing this in mind, aim to eat at least 75% of your daily intake before dusk.

Afternoon: 2 pm - 6 pm

After 2pm, you might feel an energy dip or a mild discomfort. It's advisable to use this time to stabilize and soothe yourself with gentle activities like meditation, yoga, reading, or drinking Ayurvedic teas. 

Additionally, your creativity peaks during this period, so it's beneficial to channel this energy into sharing ideas and engaging in meaningful conversations. 

It's not recommended to exercise at this time since your energy is depleted and your body is not at its strongest.

Evening: 6 pm - 10 pm

At 6 pm, you may experience a phase of slow, dull, and heavy energy once more. If you haven't completed your daily exercise in the morning, this is the time to do it, but not later than 7pm.

Dinner is best served as a smaller, lighter meal compared to lunch, as metabolism starts to slow down. Ideally, it should be consumed between 6 pm and 7 pm, giving the body ample time to digest the food before bedtime.

Night: 10 pm - 2 am

The optimal time to go to bed is between 9 and 10 pm to ensure 6 to 7 hours of sleep. Massaging the soles of our feet and head with oil before bedtime is recommended to soothe the body's systems and promote well-being. 

Consuming Triphala before sleep can aid in digestion, prevent constipation, and maintain eye health.

Circadian rhythm disorder is widespread and can happen across various organizational levels, leading to adverse health outcomes both individually and collectively. 

Research indicates a two-way relationship where circadian rhythm disorder can exacerbate disease severity, and numerous diseases may interfere with circadian rhythms. 

Crucially, circadian disruption may heighten the risk of developing and expressing neurological, psychiatric, cardiometabolic, and immunological disorders.

The Effect of Circadian Rhythm Disruption on health

Neurological and neurodevelopmental disorders - There is increasing evidence that links circadian disruption to cerebrovascular disease, epilepsy, migraine, multiple sclerosis, neurodegenerative disorders, and neurodevelopmental disorders, including autism.

Psychiatric disorders - Circadian disruption is frequently observed in psychiatric conditions such as schizophrenia, depression, bipolar disorder, and seasonal affective disorder.

Obesity - There is a strong association between obesity and the circadian clock. Polymorphisms in genes that encode melatonin receptors are also linked to metabolic dysfunction and obesity, and the relationship between night time food consumption and obesity may be partly mediated by these melatonin receptor polymorphisms. 

Potential mechanisms that link circadian misalignment to weight gain and obesity in night shift workers include decreased daytime energy expenditure following night shifts, compounded by dysregulation of hormonal signals, such as leptin and ghrelin, that regulate hunger.

Shift workers are considered a population at risk for developing metabolic disorders, type 2 diabetes, and obesity.

Cardiovascular disease - Circadian misalignment, which occurs when environmental or behavioural rhythms are out of sync with the body's central or peripheral clocks, has been linked to an increased risk of cardiovascular disease. In humans, this circadian misalignment may lead to hypertension and inflammation, as indicated by biomarkers like C-reactive protein.

Growing evidence suggests that disturbances in circadian rhythms are linked to numerous negative health outcomes, such as higher risks of early mortality, cancer, metabolic syndrome, cardiovascular issues, immune system irregularities, fertility complications, mood disorders, and cognitive impairments. 

Synchronizing our behaviours with the natural patterns of circadian rhythms, informed by both contemporary science and traditional Ayurvedic knowledge, provides a path to optimal health. Aligning our daily routines, dietary habits, and sleep patterns with these natural cycles can improve overall well-being, promoting equilibrium and energy in our lives. 

In tuning into the natural rise and fall of each day, we engage in a symphony of balance, guided by the intersection of circadian science and Ayurvedic principles towards sustained health and vitality.

If you liked this article you may want to read 10 STEPS TO KEEP HEALTHY ACCORDING TO AYURVEDA