Circadian rhythm is often referred to as our internal “body clock”.
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It is just over a 24-hour cycle that helps regulate our physical, mental and behavioural processes over the day.
This “body clock” tells us when to go to sleep, wake up, eat and digest food, release certain hormones and even regulates our core body temperature.
The majority of the research on circadian rhythm revolves around its role in sleep. Sleep is vital for restoring and conserving energy, consolidating learned information and memories from the day and plays an important role in immune function and mental performance.
However, an important and often overlooked role of regular sleep and a well-aligned circadian rhythm is weight management. Misaligned circadian rhythms occur when our body’s rhythm is out of sync with our environment, others and our internal processes.
It can lead to poor food choices, a diurnal variation in energy metabolism such as slow gastric emptying, impaired glucose tolerance, and increased insulin resistance, all of which can lead to long-term weight gain.
Circadian misalignment and poor sleep affects the foods we crave during the day. A study comparing the food choices of people that slept four hours a night compared to six hours a night showed that those that slept less, snacked more frequently and often craved sweet, carbohydrate-rich foods, both of which can lead to overeating and weight gain.
Could ‘Social Jetlag’ be just as bad as shift work for our health?
It’s estimated that 80 per cent of people in central Europe suffer from “social jetlag” which occurs when we wake up and go to bed early on weekdays and stay up late and sleep in on weekends. Over time this imbalance not only affects our metabolism and sleep quality but also increases your risk of obesity, diabetes, heart disease and mental illness. Recoomendations:
- Aim for between seven and nine hours of sleep.
- The best way to reset your ‘body clock’ is to expose yourself to natural light.
- If you are a shift worker or find it difficult to fall asleep make sure you aren’t too hot or cold; block out the light where possible; only use your bedroom for intimacy and sleep and avoid alcohol and caffeine in the evening.
- If you are in bed for more than 20 minutes and can’t sleep, get up, gently move around or read and then go back to the bedroom when you feel more sleepy.
- Have a shower before bed - the change in your body temperature from hot to cooler can induce sleepiness.
- Avoid late night snacking, if you are really hungry later in the evening, it could be a sign that you aren’t eating enough during the day.
This is a general health and well-being article if you have any concerns please always refer to your GP or healthcare professional.
