We’ve Got Rhythm!

Yes, we’ve all got rhythm—circadian rhythm.  We usually don’t think much about it, we just go about our daily affairs.  Sometimes we’re perky and other times we slog through the day, working when we’d rather be having a “duvet day.”  But, work needs to be done.

That rhythm that we have built in is a circadian (sometimes referred to as diurnal) rhythm that is on an approximately 24-hour cycle.  It’s a biological oscillation of physiologic processes throughout our body.  This rhythm is regulated by a kind of “master clock” in the hypothalamus.  Even our organs have this biological rhythm, with predictable changes in blood pressure, temperature, hunger, digestive processes, alertness, and even dexterity.  If we were like animals, the day-night cycles would be reset with the natural light-dark cycles. With darkness, our eyes send signals to the hypothalamus and melatonin is released. We feel tired and prepared to sleep. During sleep, our body does its repair and regeneration work.

Since we spend most of our time indoors with artificial light that disrupts natural cycles and with schedules that are dictated by work, we can’t operate strictly by our circadian rhythm.  The light that resets that “master clock” is daylight, not artificial light, so we can work for hours while our internal rhythm says we should be sleeping.  While we may not be disrupting our inherent rhythm with big changes like shift-work or jet lag, it seems that we are constantly supplying small disruptions to the cycle.

We all know we can’t just go with our biological rhythm; however, there are some things that can help us accommodate that rhythm:

• The intensity of the light to which we are exposed influences our clock.  We are more alert in bright light than in dim.  Our indoor light is not that intense.  When you find that you’re dragging in the morning, a brief time outdoors (even on a cloudy day since outdoor daylight is more intense) and a quick turn around the block in brighter light can help wake you up or refresh you during the workday. The combination of brighter light and the exercise should get your brain going.

• The wavelength (color) of the light is also a factor.  A blue component to light suppresses the melatonin production that promotes sleep. While light with a blue component may be good for alertness and work, when you are winding down and preparing for sleep, light with a more yellow or orange tone, and task-only lighting rather than a bright room is suggested. Most electronic devices now have a “nighttime” option to reduces blue light; you might find this feature helpful to get you ready for a good night’s sleep.

• Of course, one of the most important things for optimal function is a good night’s sleep. Good sleep hygiene starts with limiting caffeine in the afternoon if you’re susceptible to its effects. Avoid eating late at night, too, since your digestive system is also on a work and rest cycle.

• In addition to the light-dark regulated cycles, we all have our own variations that are genetically determined. Some of us are morning people, and others are evening people, so for example, don’t worry if you’re not a breakfast person—your digestive system has its own cycle and will let you know when it’s time to eat.

Feel into your rhythm and optimize it for improved productivity.