Circadian Rhythms - Inherent in Nature
by Beth Biggee, MD
“Look deep into nature and then you will understand everything better.”
How can we obtain peak physical mental psychological and spiritual heath? One clue is from the ancient Ayurvedic principal of following your circadian rhythms over the 24 hour cycle. Ayurveda is the knowledge of life. This ancient health system uses natural techniques to balance and harmonize the mind body spirit into health and longevity.
Ideally chronological time (sunrise and sunset) should balance with biologic time (human’s internal innate sense of time). Circadian rhythms are controlled by biological clocks located in organs and glands. These are ultimately controlled by the master clock in the brain. The circadian clock affects daily rhythms of many physiological processes. These rhythms can be synchronized with the cycles of light and dark, temperature, meal times, stress, exercise, and even by taking and timing of certain medications and supplements.
In Ayurveda, practicing Dinacharya means following a routine of daily activities done to maintain optimal health after arising in the morning until a night’s sleep. Ratricharya is the nightly routine. The Night (Ratri) covers about fifty percent of the whole life span and starts after sunset and continues until sunrise. A balanced and healthy nightly regimen is just as important as the day (Dina) for optimal health.
Matching our biological clocks to be in sync with natural sunlight and dark, natural times for eating, rest, exercise and active endeavors can lead to harmony and a heathy system. This is balancing the circadian rhythm of life. If biological clocks are out of syn with chronological time (sunrise and sunset) disease can ensue.
According to some Ayurveda principals and knowledge of peak secretion of certain hormones there may be best times to perform certain functions. From sunrise to 10am it is time to wake up for the day as melatonin reduces, cortisol peaks at 8am, and testosterone surges around 9am. A light breakfast is good between this time. Around 11am insulin levels ramp up just in time for the best biggest meal of the day at noon. Alertness increases from 11am until the afternoon with peak reaction times, muscle, and cardiovascular efficiencies. With sunset systems slow down for a light dinner. At 10pm melatonin secretes for the night so it is best to be in bed by this time and avoid light. Sleep settles in until near sunrise when dreams,, meditation, and light movement is best to start your day.
A great way to balance circadian rhythms and biological clocks is to spend at least 120 minutes in nature a week. Those that do so have increased self-reported health and wellbeing. It is also paramount to get some morning sunlight to activate your reticular activating system and avoid blue light at night after sunset.
Blue light is emitted not only from the sun but from TVs, iPhones, fluorescent, and LED bulbs. This light suppresses melatonin. Ther are many marketed blue light blocking glasses or downloadable aps to block blue light such as f. lux ap These techniques will not block all the blue light and a little goes a long way in suppressing melatonin. Instead, I recommend try lighting your room or rest area before bed with amber lights that emit a spectrum of light similar to firelight or candlelight. Several companies make these lights including HARTH I avoid blue light altogether at night if I can after 8-9pm. This is a good time to read a paperback or listen to a yoga Nidra meditation before bed.
Be Well,
Beth Biggee, MD, ABIM, ABOIM, ABLM