Daily rhythms keep our bodies ticking like a clock.
Our bodies CRAVE rhythm and routine. It’s essential for hormone production, blood pressure regulation, blood sugar, immune function, detoxification, digestion, and more.
That’s right – nearly every bodily process has a daily cycle.
This daily cycle is called your circadian rhythm.
What is your circadian rhythm?
Circadian rhythm is your internal cycle that rises and falls within a 24 hour day.
We all have a master circadian clock in a specialized area of our brains called the suprachiasmatic nucleus (SCN). We also have self-regulating clocks in our gut, liver, and other internal organs.
But what happens when we eat, exercise, sleep, or stare at our phones at times that are out of sync with our internal clock?
Our circadian rhythm gets out of whack! This is called circadian rhythm disruption.
Which hormones regulate your circadian rhythm?
There are two key hormones that regulate your daily rhythms. They not only respond to the light-dark cycle but also to the foods you eat and supplements you take.
These key hormones are melatonin & cortisol.
The natural and healthy cycle of these hormones goes like this:
- In the morning, cortisol rises to make us alert and energized (while melatonin is at its lowest)
- At night, melatonin rises to make us relaxed and sleepy (while cortisol falls to its lowest)
Some women who experience circadian rhythm disruption also lose this natural rhythm of hormone fluctuations. Maybe their cortisol stays low all day, maybe it rises at night, or maybe their melatonin doesn’t rise high enough.
How do you know if you have circadian rhythm disruption?
Signs of circadian rhythm disruption can include:
1. The inability to fall asleep. Are you laying in bed for hours, unable to wind down enough to fall asleep?
2. Difficulty staying asleep. Are you able to fall asleep easily but waking up in the middle of the night for seemingly no reason?
3. Waking up groggy. Are you getting enough hours of sleep at night but still waking up exhausted?
4. Crashing mid-day. Are caffeine and sugar the only things keeping you alert and functioning throughout the 3pm slump?
5. Feeling tired but wired. Is your body absolutely exhausted but your mind super alert as soon as you lay down?
If you have any of these signs, your circadian rhythm could be out of whack. Not only does this affect your sleep, but circadian rhythm disruption can upset your mood, metabolism, hormones, and digestion too!
What causes circadian rhythm disruption?
Sleeping In On Weekends
Sorry to be the bearer of bad news, but if you wake to an alarm five days a week and sleep until noon on the other two, your body feels like you’re constantly traveling between time zones. It’s called social jet lag and can do more harm than good.
Being a Night Owl
A lot of people think being a night owl is just a personality trait like anything else. Unfortunately, studies show that night owls are more likely to experience circadian disruption and are at a higher risk for some conditions, like diabetes.
Poor Diet
Both the types of food you choose and the timing of eating can alter the patterns of gut microbiota, which then influence circadian clocks in the gut. Digestion and blood sugar regulation follow a daily rhythm, so your eating patterns should too.
Alcohol Consumption
Chronic alcohol consumption alters the timing of the liver clock and causes a mismatch with your central circadian rhythm. Alcohol also disrupts the balance between GABA (a calming neurotransmitter) and glutamate (an excitatory neurotransmitter). That means drinking that glass of wine before bed to “relax” can actually backfire on you!
Working Indoors
The most powerful external influence on our body clocks is the 24-hour light-dark cycle. If you work in artificial light, your body misses out on the benefits of full-spectrum natural light. Solutions could include taking outdoor breaks or investing in a light-therapy lamp.
How can circadian rhythm disruption be corrected?
The best way to correct circadian rhythm disruption is through lifestyle upgrades.
Although these lifestyle upgrades may seem basic, they really work! The best part is, they are easy to implement in your daily life.
Get Natural Daytime Light
The most powerful external influence on your circadian rhythm is the 24-hour light-dark cycle. If you expose yourself to bright light shortly after waking in the morning, you will feel more alert during the day and fall asleep more easily at night.
Consider Light Therapy
Light therapy boxes or lamps emit light that simulates sunshine indoors (without the sunburn effects). If used in the morning, they may help to support energy and mood while resetting the circadian rhythm or hormones, like melatonin.
Shut Down Screens at Night
Humans evolved with dark nights, until electricity was invented about a century ago. Screens are especially problematic at night because of the blue light they emit—suppressing melatonin just when it should be on the rise.
Try Intermittent Fasting
Our digestion and ability to manage blood sugar levels fluctuate on a daily rhythm. Studies suggest that restricting the eating window to certain hours of the day may align with our internal metabolic rhythms and support healthy metabolism.
Supplements that support a healthy circadian rhythm
Although food and lifestyle choices always come first, there are several supplements that help support a healthy circadian rhythm:
Melatonin
If you have trouble falling asleep, taking a small dose of melatonin (300mcg to 1mg) 30 minutes prior to bedtime is a safe and effective short term solution. Avoid higher doses as they can lead to grogginess the following morning. However, if you fall asleep easily, but have trouble staying asleep, a sustained release melatonin may be a better alternative.
Phosphatidylserine
Phosphatidylserine is an amino acid derivative compound that can be taken at night to support a healthy cortisol pattern.
Adaptogenic herbs
Night-time intake of calming adaptogenic herbs, such as holy basil or ashwagandha, can often be helpful to correct circadian rhythm disruption.
Please consider this information to be educational rather than prescriptive! It’s important to work with a qualified practitioner before adding any supplements to your daily routine.
The bottom line?
Circadian rhythm disruption is very common in women, especially during perimenopause.
However, with gentle yet sustainable lifestyle upgrades, you can support your circadian rhythm for better health during perimenopause and beyond.
If you struggle with energy or sleep and want to support your circadian rhythm, I am here for you! Book a Custom Hormone Consult and let me help you write YOUR Healthy Rx for Life!
