Circadian rhythms are 24-hour cycles that are part of the body’s internal clock, running in the background to carry out essential functions and processes.
One of the most important and well-known circadian rhythms is the sleep-wake cycle.
Different systems of the body follow circadian rhythms that are synchronised with a master clock in the brain. This master clock is directly influenced by environmental cues, especially sunlight, which is why circadian rhythms are tied to the cycle of day and night.
When properly in sync, a circadian rhythm can promote consistent and restorative sleep. But when this circadian rhythm is thrown off, it can create significant sleeping problems, including insomnia. Research also reveals that circadian rhythms play an integral role in aspects of physical and mental health.
Circadian rhythms work by helping to make sure that body optimises and carries out crucial functions at certain points in the day.
When people talk about circadian rhythm, it’s most often related to the context of sleep. The sleep-wake cycle is one of the most clear and critical examples of the importance of circadian rhythms.
During the day, light exposure causes your master clock to send signals to keep the brain alert and help keep us awake and active. As night falls, it initiates the production of melatonin a hormone that promotes sleep, and then keeps transmitting signals that help us stay asleep through the night.
In this way, our circadian rhythm causes us to feel alert during the day and start to feel sleepy when it is dark, to create a stable cycle of restorative rest that enables increased daytime activity.
There are many things that can disrupt this sleep/wake cycle including shift work, jetlag, caffeine and sleep disorders.
There are also recommended tasks to help optimise your circadian rhythm in relation to sleep (see below).
Research has shown that massage therapy can help you sleep better, with fewer disturbances.
Massage also has the effect of relaxing the body. As the body relaxes, your stress levels are reduced, reducing cortisol (stress hormone) levels in your body.
Massage can help the body secrete serotonin, a chemical that has the effect of increasing feelings of well-being and happiness. The secretion of serotonin increases the production of melatonin, the hormone that regulates sleep.
In effect, a relaxing massage increases the immediate production of melatonin which leads to better sleep quality and is beneficial in treating insomnia.
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