Humans evolved under the influence of the light and dark cycles, produced by the earth’s 24-hour rotation. Sensors in our retina respond to light and darkness by sending signals that regulate how we function.
Light regulates your internal clock that controls sleep, cognitive functions immune responses, and metabolism.
SCN is the suprachiasmatic nucleus or nuclei: a tiny region on the brain's midline, located directly above the optic chiasm, thus its name. It controls circadian rhythms through the nervous system and hormones.
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* Figure adapted from Ramsey et al, 2007, as cited in:
The Meter of Metabolism.
Carla B. Green, Joseph S. Takahashi, Joseph Bass
Department of Biology, University of Virginia, Charlottesville, VA 22904, USA.
Cell. 2008 Sep 5;134(5):728-42.
PMID: 18775307, NIH, NLM, PubMed access to MEDLINE biomedical citations
CR Way travelers can take advantage of their circadian clocks for
optimal living. Just by limiting calories, you can reset your circadian
clock. But unless you are a shift worker, who must sleep during the day
because of working at night, resetting your circadian rhythms
intentionally is not a good idea. Disruption of circadian rhythms
increases risk for many diseases.
Disruption of the circadian clock for shift workers, has led to so many
increased rates of cancer that
shift work has been declared a potential
carcinogen. In fact, in 2007 the World Health Organization declared
shift work a probable carcinogen. Body clock disruptions “can alter
sleep-activity patterns, suppress melatonin production and disregulate
genes involved in tumor development,” the agency concluded.
It is better to increase the benefits of following your circadian clocks by
helping your bodies work in synchrony with your circadian rhythms. Here is the approximate timing of your circadian clock:
Enhancing your Circadian Clock
You can increase the efficacy of your circadian clock through the CR Way lifestyle. Your circadian enhancement kit:
- Consistent sleep/wake times
- Cool room for sleeping
- Comfortable bed
- Moderate exercise
- Exposure to different kinds of light, as well as darkness, at different times on the clock
- Meals to increase alertness (more protein) or relaxation (complex carbohydrates) neurotransmitters
- Big breakfast
- Meditation
- Music
- Slight hunger to increase depth of sleep or height of alertness, depending on time of day
- Standing desk (for better concentration and digestion)
- Warm baths and showers for increased serotonin/melatonin
Also See:
Circadian Rhythms and Hormones Evaluating your Sleep Better Sleep Tips Better Sleep Plan