Recent scientific studies have revealed an important relationship between circadian rhythm and obesity. Circadian rhythm is known as the internal clock that regulates physiological processes in a 24-hour cycle and is affected by external factors such as light. This finely tuned rhythm controls vital functions by regulating sleep-wake cycles, hormone release and metabolism.
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Effect of Circadian Rhythm on Metabolism
The suprachiasmatic nucleus (SCN) in the brain acts as the primary timer that governs the circadian rhythm. These rhythms synchronise various metabolic processes, including sugar and fat metabolism and insulin sensitivity. Disruptions in these cycles caused by factors such as shift work or irregular sleep patterns can lead to metabolic dysregulation.
Effects of Circadian Rhythm on Obesity
Research suggests that disruptions in circadian rhythms may contribute to obesity. Irregular eating habits and eating late can disrupt the natural hunger and feeding cycles governed by these rhythms. Such disruptions can alter the balance of hormones that regulate appetite, such as leptin (satiety hormone) and ghrelin (hunger hormone), increasing the risk of overeating and weight gain.
Melatonin's Role in Metabolic Health
Melatonin is a hormone usually secreted during the dark phase of the circadian cycle and plays an important role in sleep regulation and interaction with metabolic hormones. Impairments in melatonin production, such as exposure to artificial light at night, have been shown to increase the risk of obesity.
What to Do and What Not to Do for Circadian Rhythm Health
Maintaining healthy circadian rhythms is important for your overall health. Here are some suggestions based on current research:
Things to Do:
- Maintain a Regular Sleep Pattern: Try to go to bed and get up at similar times each day, including weekends.
- Manage Light Exposure: Exposure to natural light during the day and minimising artificial light at night can help regulate your circadian rhythm.
- Establish a Bedtime Routine: Do relaxing activities before bedtime to help your body adjust. Such as reading a book, doing yoga.
- Regular Exercise: Daytime physical activity can help you establish better sleep patterns and support your circadian rhythm.
Don'ts:
- Exposure to Bright Screens Before Bedtime: Blue light from screens can suppress melatonin production, making it harder to sleep.
- Consuming Caffeine Late at Night: Caffeine can disrupt your sleep patterns and affect your circadian rhythm, especially if consumed just before bedtime.
- Eating Heavy Food Late at Night: Nighttime eating can disrupt digestion and affect the body's natural hunger period during sleep.
