{"id":477,"date":"2019-05-20T20:24:19","date_gmt":"2019-05-20T20:24:19","guid":{"rendered":"https:\/\/www.botanicchoice.com\/blog\/?p=477"},"modified":"2021-02-11T22:41:28","modified_gmt":"2021-02-11T22:41:28","slug":"cant-sleep-your-circadian-rhythm-may-be-out-of-whack","status":"publish","type":"post","link":"https:\/\/www.botanicchoice.com\/blog\/health-and-wellness\/cant-sleep-your-circadian-rhythm-may-be-out-of-whack\/","title":{"rendered":"Can\u2019t Sleep? Your Circadian Rhythm May Be Out of Whack"},"content":{"rendered":"\n

What is the circadian rhythm? <\/strong><\/h2>\n\n\n\n

Circadian rhythms are physical, mental and behavioral changes that follow a 24-hour cycle, often called the sleep-wake cycle<\/a>. Your internal body clock tells you when to sleep, rise and eat. Circadian rhythms are affected by cues in the environment like temperature and especially the natural blue light that comes from the sun. As light disappears, your internal clock signals your body to sleep. When the sun comes up, it signals your body to rise, eat and get moving. \u00a0We now know that when circadian rhythms are disrupted, it affects cardiovascular health, immunity, energy, memory, weight gain<\/a> and mood. \u00a0<\/p>\n\n\n\n\n\n\n\n

Modern lifestyle can mess up the sleep-wake cycle.<\/strong><\/h2>\n\n\n\n

Many of us stay up late, watch TV into the night or sleep with our smartphones. Electronic devices emit large amounts of blue light \u2013 like sunlight \u2013 so your body\u2019s getting a signal it\u2019s time to wake up even though it\u2019s nighttime. It\u2019s not surprising then that the drastic changes in lifestyle and habits over the last 30 years have been linked to disturbances in the circadian rhythm. <\/p>\n\n\n\n

Melatonin for sleep.<\/a><\/strong><\/h2>\n\n\n\n
\"\"<\/a><\/figure><\/div>\n\n\n\n

Melatonin<\/a><\/span> is not a sedative but is produced naturally by the pineal gland in the brain. Melatonin levels rise during the night \u2013 typically around 9PM making you sleepy \u2013 and fall right before dawn. Taking melatonin supplements is thought to support and help regulate the body\u2019s sleep wake cycle, making it easier to fall asleep and stay asleep, so you wake refreshed. Melatonin is also an antioxidant<\/a><\/span> that may offer protection against free radical damage in the brain\u2019s cells, which is related to memory and cognitive issues. <\/p>\n\n\n\n

Other sleep supplements include: ginkgo biloba<\/span><\/a>, valerian root<\/span><\/a>, magnesium<\/span> <\/a><\/strong>and L-theanine<\/a><\/span><\/strong>. Try only one of these at a time at the lowest dose, and always check with your health care professional before taking melatonin <\/a>or other sleep-inducing supplements<\/a>. <\/p>\n\n\n\n

How to sleep better.<\/strong><\/h2>\n\n\n\n

Make sure you practice good sleep hygiene by following these guidelines:<\/p>\n\n\n\n