How to adjust the biological clock to normalize night’s sleep

Circadian rhythm – what is it?

The circadian rhythm is an internal biorhythm that regulates many processes in the human body, including sleep and wakefulness. It defines a natural cycle of activity and rest, repeating approximately every 24 hours. The internal biological rhythm is regulated mainly by the hypothalamus, which responds to light signals and controls the production of melatonin, the sleep hormone.

Effects of circadian rhythms on health

Circadian rhythms play an important role in a person’s overall health and well-being. Normalized biorhythm promotes regular and high-quality sleep, improves immunity, improves digestion and mental state. It also helps maintain energy and concentration throughout the day.

Circadian rhythm disruption

Disruption of the circadian rhythm can occur due to various factors, such as improper day and night patterns, working at night, moving to another time zone, long flights, and others. This can lead to sleep problems, decreased energy, irritability, and disruption of the body’s organs and systems.

Jetlag (from the English “jet” – jet engine, “lag” – movement, lag) is a temporary failure of human circadian rhythms due to the rapid change of time zones during air travel. “Social” jet lag is typical for those who are forced to work on a sliding schedule, when the “social” and “biological” clocks are highly out of sync.

Health effects

Long-term disruption of the circadian rhythm can lead to serious health consequences. Lack of sleep and disruption of sleep-wake patterns can affect the immune system, increase the risk of cardiovascular disease, metabolic disorders, mental problems and other diseases.

How to adjust the biological rhythm?

There are several ways to adjust the circadian rhythm to normalize night sleep:

• Maintain a regular sleep-wake schedule, try to go to bed and get up at the same time every day, even on weekends.
• Avoid bright light before going to bed. Gradually reduce the lighting in the room and limit the use of electronic devices.
• Create a comfortable environment for sleeping: a quiet and cool bedroom, a comfortable bed and pillow, no noise and sources of anxiety.
• Establish regular physical activity throughout the day, but avoid strenuous workouts before bed.
• Limit your intake of caffeine and nicotine, especially in the late afternoon, as these substances can make it difficult to fall asleep.

How to deal with jet lag?

Jet lag occurs when crossing several time zones and can disrupt the biorhythm. Here are some ways to deal with jet lag:

• Gradually adjust to your new time zone by changing your sleep and wake patterns a few days before you leave.
• give up alcohol three days before departure;
• Avoid early morning departures. When you get on the plane, immediately change the clock; in flight, drink more water, walk around the cabin;
• When arriving in a new time zone, try to adapt to the local time with a regular sleep-wake schedule.
• Avoid long naps in the first days after the flight and try to be active during the day to speed up the adaptation of the body.
• Uncurtain the windows early, being in the east, and later in the west;
• A somnologist (a doctor who diagnoses and treats diseases associated with sleep disorders) also advises taking one tablet of melatonin before bedtime the night before departure and for another 2-5 days after arrival.

How to normalize sleep during shift work?

When working night shifts or on rotating schedules, it can be difficult to normalize sleep. Here are some recommendations to combat the “shift work syndrome”:

• Turn off your phone. Limit the use of alcohol, nicotine, caffeine at least three hours before bedtime. A light dinner an hour before bedtime stimulates the production of melatonin. Stick to a balanced diet throughout the day.
• Create a dark and quiet sleeping environment during the day to signal to your body that it’s time to rest.
• Use noise-cancelling headphones or white noise to isolate yourself from ambient sounds.
• Maintain a regular sleep schedule, even if it doesn’t coincide with your normal daytime routine. The longer you delay going to bed, the harder it will be to fall asleep and get enough sleep.

Medication method

The drug method is one of the alternative strategies in the normalization of night sleep and the regulation of circadian rhythm. It includes the use of special medications designed to improve sleep quality and eliminate disturbances in circadian rhythms.

There are several classes of medicines used in this area. One of them is melatonin-based drugs. Melatonin is a natural hormone produced by the body to regulate sleep and wakefulness. Melatonin-containing medications may be helpful for those who have difficulty falling asleep or waking up at the wrong time. For example, Mela-son is suitable for use in adults and children from 6 years old. This dietary supplement with melatonin and pyridoxine can be recommended in diets as an additional source of these biologically active substances, especially in people with circadian rhythm disorders, for example, during long trips with jet lag, to correct and reduce the time it takes to fall asleep, to improve sleep quality, especially in the elderly.

In addition, there are other medicines, for example, sedatives, sleeping pills, sedatives , which can be prescribed in cases of severe sleep disorders or short-term problems associated with flights or shift work. However, the use of these drugs should be prescribed and supervised by a qualified professional, as they may have side effects and potential risks.

Who has sleep phase disorders?

Sleep phase disturbances can occur in a variety of people, including:

• People working night shifts or on rotating work schedules.
• Travelers, especially when crossing multiple time zones.
• People with sleep problems such as insomnia or restless legs syndrome.

How to deal with the violation of the phases of sleep?

The following strategies can be used to combat sleep phase disorders:

• Establish a regular sleep-wake routine, even if your circumstances change.
• Use light therapy to synchronize your biological clock with the external environment. If necessary, use bright light in the morning and avoid bright light in the evening.
• If necessary, apply a short nap to improve wakefulness at the right time.

See your doctor if sleep problems become chronic or significantly affect your life.

What should larks and owls do?

Early risers are people who prefer getting up early and active in the morning, while owls are those who feel alert and active in the evening. For larks and owls, there are several recommendations:

Early risers: Try to create a routine that allows you to get enough sleep at night and use the morning for your activities and activities. Getting up early and a regular regimen will help maintain your biorhythm.

Owls: Try to organize your work and daytime activities in a way that keeps you energized and active in the evening. Set a time to rest and relax before going to bed.

Conclusion

Normalizing nighttime sleep by adjusting the biological clock and circadian rhythm plays an important role in maintaining our health and well-being. Circadian rhythms have a significant impact on our overall physical and mental well-being. Disruption of the circadian rhythm can lead to sleep problems and affect the functioning of the body’s organs and systems, which can have serious health consequences.

It’s important to remember that each person is unique, and it can take time and patience to adjust your biological clock and achieve sleep normalization. A consultation with a doctor or sleep specialist may be helpful for additional guidance and support.

Author: Natalia Kandybey, Candidate of Pharmaceutical Sciences, Quality Director of PJSC Pharmaceutical Factory “VIOLA”

The information provided is not medical advice and does not replace professional health recommendations.

The information is based on scientific literature and is provided for informational purposes only.