Around the clock
The importance of keeping your circadian rhythm from being disrupted
Hopefully you “sprung forward” this morning without a hitch. But if you’re one of the people whose lives seem to get completely turned upside down with the start of each new “daylight savings time,” there’s actually good reason for the trouble you’re having. It all goes back to the circadian rhythm, otherwise known as your internal clock. Each of us has one, and, just like our fingerprints, no two are exactly alike.
Research on this body function is still evolving, and scientists don’t fully understand all of the whys and wherefores that make each of our internal clocks tick. But one thing has become increasingly clear over the past year or s, Circadian rhythms are an intrinsic part of many body systems and processes — even ones that don’t seem to have anything to do with sleep. And disruptions in our normal 24-hour cycles can lead to all sorts of seemingly unrelated problems.
For instance, one recent study found that circadian rhythms play a key role in metabolism and weight gain. Researchers from the University of Virginia found that mice that lacked one of the genes involved in the circadian rhythm of organs and tissues resisted weight gain despite being fed a high-fat diet. Mice that did have the gene, on the other hand, gained twice the amount of weight as the gene-deficient group. While it sounds like a good genetic defect to have, the harmful effects of high-fat diets go beyond simple weight gain, and not having that as a “warning sign” could lead to more serious health problems down the road.
That’s just one example of how disrupting this natural cycle can impact your daily life. Obviously, the most common side effect is insomnia. And messing with the hands our regular clocks, pushing them forward an hour — as most of us did yesterday — certainly doesn’t help matters much. While it may take some time for your internal clock to adjust to the external ones, there are some things you can do in the meantime to help ease the transition on your system.
First, try to go to bed and get up at the same time each day. It’s also a good idea to avoid caffeine, nicotine, and alcohol, especially at night. Creating a restful environment helps keep your circadian rhythm in tune, too. Make sure your bed, bedding, and room temperature are comfortable, and try to keep work and television out of the bedroom. Make it a quiet, soothing place for sleep and intimacy only. And if you find you can’t fall asleep within 15 to 20 minutes, don’t make it into a game of “beat the clock” (your internal one will surely win). Instead, get up and try a warm bath, reading, or listening to soothing music until you do feel tired enough to sleep.
Sources:
“Changing our clicks: New research explores how our bodies keep time,” Science Daily (www.sciencedaily.com), 2/11/08
“Clock gene plays role in weight gain, study finds,” Science Daily (www.sciencedaily.com), 5/18/07
