Understanding Your Sleep with Circadian Rhythm and Its Impact on Wellbeing
- Polly Behringer
- Aug 10
- 7 min read
The human body operates on a complex internal clock known as the circadian rhythm. This natural cycle influences vital processes including sleep-wake patterns, hormone release, and metabolism. When you take the time to understand your circadian rhythm and its specific traits, you can greatly enhance your daily life, productivity, and overall well-being.
Am I on Ancestral Time?
When I first discovered the concept of Circadian Rhythm, I was having a hard time making sense of my sleep patterns. I questioned whether my internal clock had never been properly recalibrated—whether it was out of sync with my current life. I wondered if my clock was still aligned with my ancestral time, on the opposite side of the world. Was my sleeplessness caused by PTSD, daily stressors, or a mind filled with constant chatter? Or perhaps my internal clock was set to the islands, thirteen hours ahead. And if this was the case, how do I recalibrate my clock?
What is Circadian Rhythm?
I feel this blog can go down so many areas including Kundalini awakening, Yoga Nidra, the decalcification of your third eye, your Pineal Gland... Netra Veyaram, (eye yoga) and more... But let's keep going down this path.
Circadian rhythm refers to the physical, mental, and behavioral changes that occur in a roughly 24-hour cycle. These changes respond primarily to light and darkness in the environment and are found in most living organisms, including animals, plants, and even microorganisms.
The term "circadian" comes from the Latin words "circa," meaning "around," and "diem," meaning "day." Thus, it describes processes that cycle around a 24-hour period.
Research indicates that the circadian rhythm is regulated by a small region in the brain called the suprachiasmatic nucleus (SCN). This nucleus receives information about light from the eyes and helps synchronize the body's internal clock with the day-night cycle. For example, studies have shown that people exposed to natural light during the day report improved sleep quality and mood. There's a lot of research surrounding the negative effects of flourescent lighting and it's affect on emotions and moods.
TIP: Sleep with a eye mask. A study published in 2023 found that wearing an eye mask to block light while sleeping overnight in the home improves memory and alertness the next day.
The Importance of Chronotypes
Chronotypes reflect individual differences in circadian rhythms. Recognizing your chronotype aides you in finding a sense of normalcy; by this I mean... You may be born into a family of LION chronotypes (see below) but be a WOLF chronotype. Your family may joke with you that you're more like your great, great aunt who was also a WOLF. Knowing you fall somewhere on this scale of chronotypes lets you see you're not alone... and everyone falls somewhere.
Knowing your chronotype allows may allow you to see yourself differently; a deeper understanding of why you feel a certain way through out the day. It helps you understand your lulls in energy and highs with productivity. You may realize that 9 to 5 work schedule you try to adhere to... doesn't work because you're not a BEAR and more of a LION.
Consider using this as a guide the way some use astrological natal charts and the Eisenhower Matrix. It's another tool to maximize your life path. If you're good where you are, there is no shame in that game. But for many like myself, when you find a tool that helps you get where you want to go... You use it! Look at this as a way to optimize your daily commitments and follow through with actions supporting your goals when you are riding the highs of your circadian rhythm.
LION chronotype: commonly known as the “early bird.” GetS up early in the morning and are most productive during these hours, but they’re also ready for bed around 8 or 9 pm.
BEAR chronotype: most common of the sleep chronotypes. Wake up when the sun comes up and go to bed when it gets dark outside. Typically do an excellent job with schedules, including office hours and school.
WOLF chronotypes: opposite of the lion, as they’re considered the “night owl.” If you’re a wolf, you stay up late into the night and wake up in the late morning or early afternoon. Wolves may have a difficult time adhering to a strict schedule, which can make things like working a traditional 9-5 job or going to school difficult.
DOLPHIN chronotype: Known as the erratic sleeper of the bunch, following no particular pattern. Often light sleepers and feel like they need more sleep. Unfortunately, dolphins also have the most difficult time sticking to a sleep schedule and getting restorative sleep, and often include those who suffer from insomnia.
Your chronotype may change overtime. I've learned that adjusting certain things in your life changes your sleep patterns and personal health. While I lived most of my life in a hypervigilant state of being from many forms of trauma since the age of 3, I have seen myself change chronotypes. When I first learned about my chronotype, I was working to make sense of why I could function on barely enough sleep. The more personal healing I allowed myself to work through, I began to see my chronotype shift over time.... from a dolphin to a wolf...to a bear and then to a lion. Some months, I find myself in patterns of non-sleep, so I use methods to help induce sleep (yoga nidra) and calming the mind chatter through journaling.
If you've done a trauma time line before, you may be able to look at the chronotypes above and see which animal type you were during the different times of your life.
How Circadian Rhythm Affects Health
The influence of circadian rhythm goes beyond sleep patterns. Disruptions to this natural cycle can lead to various health issues, including:
Sleep Disorders: Irregular sleep patterns can lead to conditions like insomnia. Studies show that 50-70 million adults in the U.S. have sleep disorders, with a significant number related to circadian disruptions.
Mental Health: Research indicates a strong link between circadian rhythm disturbances and mood disorders. For instance, individuals with shift work sleep disorder are at a 30% higher risk of developing depression or anxiety.
Metabolic Issues: Disruption in circadian rhythms has been associated with weight gain and a 1.5 times greater risk of diabetes, as irregular sleep can lead to insulin resistance.
Cardiovascular Health: Studies have found that irregular sleep patterns can increase heart disease risk by 10-20%. This highlights the importance of maintaining a regular sleep schedule.
By gaining insights into your circadian rhythm, you can take steps to mitigate these health risks and promote a healthier lifestyle.
Tips for Aligning with Your Circadian Rhythm
Identify Your Chronotype: Pay attention to when you feel most alert and productive. This self-awareness helps tailor your activities for better alignment with your natural rhythm.
Establish a Sleep Schedule: Try to maintain consistent sleep and wake times daily, even on weekends. Research points to a 25% improvement in sleep quality for those who keep a regular schedule.
Limit Light Exposure at Night: Reducing exposure to blue light from screens in the evening is key. Studies suggest that cutting screen time in the hour before bed can lead to a 20% improvement in sleep quality.
Get Morning Sunlight: Natural light exposure in the morning can reset your circadian rhythm and enhance mood. Just 30 minutes of sunlight can help regulate your sleep-wake cycle.
Create a Relaxing Bedtime Routine: Engage in calming activities before bed, such as reading or meditation. These practices signal to your body that it's time to wind down, helping improve sleep quality.
I'm definitely a mix between a LION and a DOLPHIN... more LION than anything, but I have my moments. Most of those moments when I dip into being a dolphin, my mind is preoccupied. I've slacked off on doing the things that help clear the chatter. I've procrastinated on a project and there feels a sense of urgency. I dip into a dolphin with the changes in the moon's phases; and I have long spurts of ideas and motivation. Knowing this has helped me... helped me be less hard on myself... allowing myself the extra time(s) of rest when I've gone too long without sleep... and say NO to things when I've burned the candle at both ends.
The Role of Nutrition
Nutrition plays an important role in regulating circadian rhythms. Eating at consistent times reinforces your internal clock. Here are some dietary tips to follow:
Regular Meal Times: Try to eat your meals at the same time every day. Studies have shown that consistent meal times can enhance metabolism by up to 20%.
Limit Caffeine and Alcohol: Avoid consuming these substances, especially in the evening. For instance, caffeine taken within six hours of bedtime can reduce sleep quality significantly.
Focus on Whole Foods: A diet rich in whole foods, such as fruits, vegetables, whole grains, and lean proteins, supports overall health and well-being. The Mediterranean diet, known for its high intake of whole foods, has been linked to a 30% lower risk of chronic diseases.
Embracing Your Natural Clock
Understanding your circadian rhythm and chronotype is crucial for optimizing your daily life. By aligning your activities with your natural tendencies, you can greatly enhance productivity, improve health, and enjoy a better quality of life.
Take the time to identify your chronotype, maintain a consistent sleep schedule, and make mindful dietary choices. These simple adjustments can lead to significant improvements in your overall health and happiness. Embrace the power of your internal clock, and watch as it positively transforms your daily routine.
I hope you've enjoyed this article. I know it's a lot.... and there is so much more we can begin to dive into. I'm interested to see how this knowledge helps you on your personal journey of healing and transformation!
Listen to one of our yoga nidra sessions on Apple iTunes and retrain your body back to sleeping in alignment with a circadian rhythm that aligns with you!
Have a great week!
Polly Behringer
Holistic Modalities for Releasing Trauma
Comments