Fall Back Time Change and Your Circadian Rhythm

The body’s natural 24-hour cycle is the circadian rhythm. In this article, we will discuss how time change can affect the circadian rhythm and natural ways to keep it on track.

What is the Circadian Rhythm?

The circadian rhythm is the body’s internal clock that coordinates the sleep, wake, and eat cycle. The internal clock is influenced by sunlight and temperature, which helps to dictate when you feel tired and when you have energy. Neurons govern the circadian rhythms in the hypothalamus, a brain region.

Signals from the environment are then translated by the hypothalamus, signaling the body to increase alertness during daylight hours or melatonin at night, which promotes sleepiness and causes the body to wind down.

Circadian Rhythm Disruptions

Over time, disruptions to the circadian rhythm can increase the risk of several health issues. Here are a few ways a disrupted circadian rhythm can impact your health:

Obesity. The circadian rhythm regulates daily cycles, which include eating patterns. Metabolic dysfunction has been associated with circadian disturbances of the body’s biological clock. Changing eating patterns and eating times has increased the risk of dyslipidemia, insulin resistance, and obesity. [1]

Bipolar disorder. Circadian rhythm dysfunction is common in bipolar disorder (BD) patients. Circadian rhythm dysfunction may be a predictor for the onset of BD, with further studies needed to clarify the relation between the two. [2]

Type 2 Diabetes. Type 2 diabetes is a chronic condition where the body either resists insulin or doesn’t produce enough. Studies indicate sleep deprivation and circadian misalignment can increase the risk of metabolic dysfunction, causing diabetes. Further research is needed to determine how these processes cause insulin resistance. [3]

Depression. Studies indicate sleep disorders, altered circadian rhythms, and diurnal mood variation are common in depressed patients.  A prominent signal of depression, diurnal mood variation is characterized as mood being worse when waking up and better in the evening. [4]

How to Reset Your Circadian Rhythm

The time change and corresponding changes to sunlight and darkness can disrupt the body’s circadian rhythm. Here are some of the best ways to reset it.

Having Access to Natural Light

Natural light wakes people up and makes them more alert. Get more natural light by going outside for a walk in the afternoon or simply sitting next to a window during daylight hours.

Avoid Naps

Taking an afternoon nap can hinder the attempt to reset your circadian rhythm. Instead of taking a nap, consider doing light exercises like walking or yoga.  Make an effort to maintain the same wake-sleep cycle every day, including weekends. Once your circadian rhythm is reset, you can resume your afternoon naps.

Go To Sleep After Sunset

When avoiding naps, this is key. The darkness signals to the body that it’s time to sleep. You can reset your internal clock by avoiding a nap and going to sleep when it gets dark. Darkness tells the body it’s time to sleep, and sunlight means it’s time to wake up.

Limit Computer and Screen use After Sunset

Blue light can increase alertness and suppress the release of melatonin by the body. Televisions, computer screens, phones, and tablets all emit blue light and can disrupt the circadian rhythm.

Dim Lights at Night

Bright lights tend to keep us alert and awake. Dimming the lights can help to trigger the production of melatonin, giving the signal it is time to get ready for bed.

Exercise During the Day

Exercise tends to wake us up. As a result, working out in the evening or before bed can make it difficult to fall asleep. A better alternative is to exercise in the morning or early afternoon during daylight hours.

Practice Relaxation Techniques

The following activities are calming and could help increase relaxation. Try these activities before going to bed:

• Reading
• Stretching
• Yoga
• Meditation
• Deep breathing
• Drinking decaffeinated tea
  
  

Diet

Diet plays a key role in getting adequate rest and helping to reset your circadian rhythm.

Eating a well-balanced diet with the following nutrients is key:

• Calcium
• Potassium
• Tryptophan
• Melatonin
• Vitamin B-12
• Magnesium
• Vitamin D
• Omega-3 fatty acids
• Iron
• Vitamin C

 Here are the best and worst foods to eat for sleep:

Note: while some foods are healthy, they are not ideal to consume before going to bed because they may boost brain activity, take energy to digest, or cause you to go to the bathroom throughout the night (liquids).

Top Circadian Rhythm Supplements

Supplements are often used to help reset the circadian rhythm. Here are some of the best all-natural supplements available for sleep and circadian rhythm.

MAG10 Multi-System Magnesium

Provides ten (10) different and specific magnesium complexes to support multiple body health systems including neurological (ie. sleep), cardiovascular, immune, metabolic, skeletal, intestinal, and oral.

BodyBio - #3 – Magnesium provides the magnesium the body needs in liquid form. This is because the body more readily adsorbs minerals consumed in liquid form. In addition, vitamin C has been added to its list of ingredients to increase its bioavailability. BodyBio - #3 – Magnesium is an all-natural product that can be taken on an empty stomach and has no known side effects.

Vibrant Blue Oils - Circadian Rhythm

Vibrant Blue Oils help support the circadian rhythm's natural sleep/wake cycle and endocrine health. The endocrine system regulates the release of hormones and sends them into the bloodstream, which is key to a correctly functioning circadian rhythm.   

Ingredients include many powerful essential oils, including the following:

• White grapefruit. It helps the lymphatic system function properly and helps stimulate the liver and gallbladder.
• Lavender. Lavender is often used to treat insomnia and has calming effects that help to balance mood swings, ease tension, and reduce stress. 
• Myrrh. This essential oil supports various stress-level conditions while helping to relieve feelings of apathy, lack of motivation, and low energy levels.
• Rose geranium. Rose geranium is typically used as a sedative and antidepressant, helping to soothe feelings of anxiety and stress. It is also believed to help improve self-esteem, and alleviate fear and extreme moodiness.

For best results, Vibrant Blue Oils can be applied before bed: apply behind the ears on the skull immediately before bed.

Systemic Formulas: #39 - Gf – THYROID

Gf – Thyroid helps correct cellular metabolism. This is accomplished by helping to build and adjust the thyroid gland, which is vital to the body’s ability to have a normal, healthy metabolism.   

In addition to helping with thyroid imbalances, Gf – Thyroid helps to normalize the circadian rhythm, promote weight loss, and combat jet lag. Gf – Thyroid is an all-natural product that can be taken for 1-3 months or as needed for optimal health.

#427 - Drem - Sleep Aid

Drem - Sleep Aid promotes the body’s natural biological process to relax and get restful sleep. This all-natural product contains the following ingredients believed to help improve sleep quality:

• Tryptophan
• Melatonin
• GABA
• Passionflower

Summary

As the time change approaches, many people will see their sleep patterns and circadian rhythm disrupted. Do you have trouble sleeping? If the time change affects you or you have trouble sleeping, give the tips listed here a try. 

References

[1] Atilla Engin. Circadian Rhythms in Diet-Induced Obesity.  Adv Exp Med Biol. 2017;960:19-52. doi: 10.1007/978-3-319-48382-5_2. [PMID: 28585194]. https://pubmed.ncbi.nlm.nih.gov/28585194/

[2] Yoshikazu Takaesu. Circadian Rhythm In Bipolar Disorder: A Review Of The Literature.   Psychiatry Clin Neurosci. 2018 Sep;72(9):673-682. doi: 10.1111/pcn.12688. Epub 2018 Jul 4. [PMID: 29869403]. https://pubmed.ncbi.nlm.nih.gov/29869403/

[3] Gokul Parameswaran, David W Ray. Sleep, Circadian Rhythms, And Type 2 Diabetes Mellitus.   Clin Endocrinol (Oxf). 2022 Jan;96(1):12-20. doi: 10.1111/cen.14607. Epub 2021 Oct 12. [PMID: 34637144] https://pubmed.ncbi.nlm.nih.gov/34637144/

[4] Anne Germain 1, David J Kupfer. Circadian Rhythm Disturbances In Depression. Hum Psychopharmacol. 2008 Oct;23(7):571-85. doi: 10.1002/hup.964. [PMID: 18680211]. https://pubmed.ncbi.nlm.nih.gov/18680211/