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A Quick Guide to a Circadian Rhythm

Circadian Rhythm

Not everyone knows that our bodies have inner clocks, known as circadian rhythm. However, the truth is that we have several inner biological clocks that maintain many vital bodily functions and keep us healthy. But circadian rhythm is one of the only ones responsible for our sleep and waking up times.

This term represents a 24-hour rhythm — that got the name from the Latin circa (around) and diem (a day) and is in charge of regulating the sleep-wake cycle. Since sleep issues are so common in modern society, more and more people are trying to achieve a healthier and deeper night's rest. We will dive into the science-backed details about circadian rhythm and how your body's internal clock works while also sharing why regulating it is important for your long-term health and wellness.

How Circadian Rhythms Work

There are numerous examples of inner clocks in humans and even animals. For example, one of the most well-known is the menstrual cycle for women, the hibernation cycle for animals that help them sleep for the winter, and even the budding cycle for flowers that biologically know when to bloom or close.

A circadian rhythm is our sleep helper, which is controlled by two factors in humans:

  1. Proteins that are produced in the digestive tract according to the timing of meals
  2. Hormones released by the endocrine system according to the energy expenditure

Working together, hormones and proteins control your circadian pacemaker, which sends out signals from the hypothalamus area of the brain, helping us fall asleep and wake up.

How Circadian Rhythms Affect Sleep

As we mentioned, proteins and hormones send signals to our brain, especially the suprachiasmatic nucleus (SCN), which is a bilateral structure found in the anterior part of the hypothalamus. It is the centre of the circadian rhythm system that is responsible for regulating most circadian rhythms in the body.

Even though SCN is sensitive to social activity, temperature, food and exercise, light is most important. That is the key reason why circadian rhythm is so tightly linked to day and night. However, this rhythm isn't the same for everyone and is more approximate than exact when it comes to the time when the body sends signals to the brain about falling asleep or waking up.

For instance, night owls have delayed sleep phase circadian rhythm types and run on a longer internal clock. That is why it is easier for them to get a second wind at night, and they can stay awake and alert during the night. However, the result is extremely challenging to wake up in the morning.

What are Circadian Rhythm Sleep Disorders

Jet Lag

Jet lag is a popular term in 2022 since people are travelling and thinking about their health and sleep during their adventures. Jet lag is sometimes called "Rapid Time Zone Change Syndrome," which can confuse your inner clocks and mess with your sleep times. That is why people travelling east usually either can't fall asleep or can't wake up for hours and hours.

Shift Work Disorder

People who have inconsistent working schedules can also damage their inner clocks. That is because they usually need more time to sleep to feel well in the morning. These could be people who work with companies located in different time zones, so they may be required to wake up during the night for a call. 

Delayed Sleep Phase Disorder (DSPD)

These are people in the category of night owls who tend to fall asleep late, so they have a terrible feeling when waking up in the morning. These are usually teens and young students.

Advanced Sleep Phase Disorder

Early birds whose body clock causes them to fall asleep and wake up on the early side (common with older adults).

3 Simple Ways to Regulate Your Inner Clocks

Since now you know what circadian rhythm means, you can explore some ways to stabilise your inner clocks and achieve better sleep. Before we dive into the ways you can achieve this, you should first explore what rhythm does your body thrive best on? Exploring your inner clocks and what works for you best is the key step in your quality night rest.

Follow Schedule

Creating and following a regular schedule is an excellent way to achieve a better night's sleep. Therefore you need to find the perfect time to wake up and go to bed, and stick to it every day (even on the weekends). If you follow the schedule regularly, your inner clocks will be in balance, and you will not have sleep issues. But if this schedule is not followed, it can confuse circadian rhythm and throw off the bodily processes that thrive off of inner clocks.


Supplements are the last but also a really effective way to maintain inner balance and help you achieve a deeper night's rest. There are many products specially designed to promote sleep and help easily wake up in the morning. There are supplements with melatonin, a hormone our bodies naturally produce to regulate the circadian rhythm. However, if the inner clock is ruined, you will need a little help from this supplement.

You can also buy wake ups pills that have been carefully crafted to promote sleep quality, speed up the waking-up process and help consumers achieve a healthy circadian rhythm. Since this supplement contains long-release caffeine, users just need to consume the pill before sleep, enjoy a quality night's rest and wake up feeling refreshed in the morning. 

Spend More Time Outside

Even though we all have lights in the house and most people today prefer remote work, natural light exposure is an essential factor in regulating our circadian rhythm. So if you can, it is highly recommended to spend more time outside - morning, day and evening. This way, you will help your body stabilise these inner clocks and make it easier to fall asleep and wake up as well.

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