Our circadian rhythm, also known as our “internal clock,” is a natural process that regulates our sleep-wake cycle, hunger, digestion, and other essential body functions.

However, several factors like modern lifestyle, work-life imbalance, exposure to screens, and other unhealthy habits can disrupt our circadian rhythm, leading to various health issues. Here are some common habits to avoid that can destroy our natural body clock.

Habit 1: Irregular Sleep Patterns

Unpredictable sleeping patterns, such as staying up late on weekends, taking daytime naps, or pulling an all nighter, can severely impair our circadian rhythm.

Our internal clock likes consistency and regularity when it comes to the sleeping schedule, and any disturbance can unsettle the body clock. With irregular sleep routines, our bodies cannot get enough rest, which negatively affects our brain functions, metabolism, and overall health.

Habit 2: Screen Time at Night

Most of us have the habit of scrolling through our phones, watching TV or working on our laptops before bedtime. However, the blue light emitted by these electronic devices interferes with our circadian rhythm.

Blue light tricks our bodies into thinking that it’s still daytime, which suppresses our brain’s melatonin production, responsible for inducing sleep. The reduction in melatonin makes it difficult for us to fall asleep and stay asleep, leading to sleep deprivation and other associated health problems.

Habit 3: Not Getting Enough Sunlight

Absorbing sunlight affects our circadian rhythm as our body receives sign stimuli based on the time and weather.

Natural sunlight helps regulate melatonin production and vitamin D synthesis, which is responsible for maintaining a healthy sleep-wake cycle. Lack of sunlight exposure can disturb our circadian rhythm and give rise to conditions like depression, mental fatigue, and insomnia.

It’s crucial to get sufficient sunlight, especially in the early morning, to maintain a healthy circadian rhythm.

Habit 4: Consuming Caffeine at Night

Caffeine is a widely consumed stimulant that can make us feel alert and active. However, consuming caffeine close to bedtime can result in sleep deprivation and other problems like restless leg syndrome.

Caffeine can block adenosine, which is involved in the production of melatonin, and so interfere with our natural sleep-wake cycle and suppress melatonin production. It’s essential to avoid caffeinated products, especially before bedtime, to maintain a healthy circadian rhythm.

Habit 5: Eating Late at Night

Our digestive system also follows a circadian rhythm that regulates our hunger and metabolism.

Late-night eating throws off this routine, and disturbs our internal clock, making it difficult for our bodies to maintain proper metabolic cycles and digestion. Additionally, consuming heavy or rich meals late at night can cause acid reflux, indigestion, and other associated health issues. It’s advisable to consume light meals a few hours before bedtime to maintain a healthy circadian rhythm.

Conclusion

Our body runs on a delicate balance of chemical and biological processes controlled by our internal clock. Any disruption to our circadian rhythm can have long-lasting effects on our health and well-being.

It’s essential to examine our lifestyle and daily habits that can interfere with our internal clock and take corrective measures to maintain a healthy sleep-wake cycle. Changes may be challenging to make, but it’s beneficial in the long run and positively impacts our quality of life.