FitSugar

How to Tune Up Your Circadian Rhythm For Spring

Heather Dale — Wed, 09 Mar 2011 03:00:16 PST

Do you ever find yourself in a healthy pattern of going to bed and waking up at the same time each day? I love it when this happens because it means A) I don't need an alarm clock since my body is waking up naturally and B) that I'm following the same sleep schedule on the weekend, which makes me feel well rested and ready to conquer my weekend errands and activities.

The reason we feel so great when we're on a regular sleep cycle is because we're setting our circadian rhythm - the tiny master clock structure in our brain that is filled with nerve cells and is the pattern of sleep and awake cycles, affected by light. What's interesting to note is that people who live in complete darkness (hello - Reykjavik in the Winter!) are still able to adjust to a 25-hour clock with regular sleeping and waking patterns. Here's what the natural daily circadian rhythm looks like.

Keep reading to learn some tips and tricks for getting your circadian rhythms back on track this Spring.

Dealing With the End of Daylight Saving

Susi May — Sat, 06 Nov 2010 04:30:57 PDT

Early Sunday morning, at 2 a.m., to be exact, the time changes. It is the end of Daylight Saving Time, so we "fall back" an hour; before you hit the hay, move that hour-hand backward. And although sleep experts believe "falling back" and gaining an hour in autumn is easier than losing an hour in Spring, it will still take your body a few days to acclimate to the time change. Here are a few tips on how to keep the change from adversely affecting your sleep habits:

As much as it may seem like a good idea, avoid drinking extra caffeine for a few days after the time shift.
Similar to avoiding that extra cup of joe, you should avoid taking a nap. Napping can interfere with your ability to fall asleep at the proper bedtime.
Catch early morning rays. This could be with a run or just basking in the sunlight through a window.
Don't get behind the wheel if you're feeling sleepy. Driving and dozing is a dangerous thing.

Fight Jet Lag: Don't Eat?

FitSugar — Tue, 27 May 2008 08:00:00 PDT

If you're getting ready to cross time zones, new research suggests that fasting may help you deal with jet lag. While it's true that light regulates the circadian rhythm, an internal clock that determines when you sleep, wake, and eat, there may be a second internal clock that takes over when your body thinks food is scarce. It takes 16 hours of fasting to kick this clock into gear, and manipulating this clock by denying yourself food may help to adjust to a new time zone. Scientists experimented with this concept by offering food to mice only during times when they were supposed to be sleeping. Eventually, the mice that adjusted to this new eating schedule remained awake at nighttime in order to eat. Since we are mammals too, scientists think this strategy may work on humans as well.

It may be worth a try if you're traveling across the globe, but personally, I think not eating is a bad idea. Not only will it screw up your metabolism, but it'll make you cranky, dizzy, and give you a headache, which will only worsen your symptoms of jet lag.

Source

Daylight Savings Time (It May Take Weeks to Adjust)

FitSugar — Fri, 02 Nov 2007 12:30:00 PDT

It is time to change our clocks again this Sunday. That means that at 2 a.m. on November 4, you've got to set your clock back one hour. The saying, "Spring forward and fall back," always helps me remember which way the clocks go.

It's great that we gain an hour, but a new study shows that our bodies don't adjust well to the time shift. Although it's just a one hour difference, our natural clock (known as circadian rhythm), may take up to four weeks to adjust in the Spring and another six weeks to adjust in the Fall.

There have only been a few studies on the connection between Daylight Savings Time and human circadian rhythms, so it's not yet known if the constant changing has any significant long-term effects on our health. Hopefully this subject will be studied soon.

Since gaining an hour will definitely mess with your internal clock, be sure to listen to your body's needs. Eat and sleep when your body wants to, and gradually shift your old schedule back an hour. It may take a few days, or even a few weeks for things to feel normal again.

Fit's Tip: When you change your clocks back, don't forget to change the batteries in your smoke detectors.

People seem split on this time change and I am curious to know how you feel about gaining an hour? Tell me how you feel in the comment section below.

Source

Feel the Circadian Rhythm

FitSugar — Thu, 21 Jun 2007 11:00:00 PDT

We all have a biological clock, and I am not talking about the biological clock some women refer to when discussing the sudden need to have a baby. I am talking about the daily clock of the circadian rhythm, the energy ups and downs we all experience through out the day.

Scientist have located the clock that controls the circadian rhythm. It is actually a pair of pinhead-sized structures that together contain about 20,000 neurons, that is housed deep on our brains, near the optical nerve. Animals, plants and microbes display circadian rhythms; it's part of deep biology. While circadian rhythm, the pattern of sleep and awake cycles, is affected by light, but people living in complete darkness will adjust to a 25 hour clock with normal sleep / wake patterns. Personally, I would not like to be a subject in a study that determined this.

Want to know how the circadian rhythm works throughout your day? then

read more According to Women's Health the daily rhythm goes something like this:

6:30 a.m. to 7:00 a.m. - Sleep Inertia During the first 30 minutes you're awake, thinking and reaction times are substantially impaired.
7:00 a.m. to 12:00 p.m. - Morning Hustle Between breakfast and lunch, your sense of alertness peaks. This is the time to get things done.
12:00 p.m. to 5:00 p.m. - Nap Time At some point in the afternoon, we experience an energy drag that usually lasts about 2 hours. The Spanish siesta might have some science behind it.
5:00 p.m. to 8:00 p.m. - Sunset Spike A rise in energy occurs making this a very difficult time to nap.
8:00 p.m. to 6:30 a.m. - Back to Bed The chemical melatonin, which helps you to sleep, floods your body as you snooze.

Fit's Tip: According to the circadian rhythm it is best to do all your heady work in the morning and save all those menial tasks for the afternoon.

Ease Your Body Into Daylight Savings Time

FitSugar — Fri, 09 Mar 2007 12:00:00 PST

This Sunday is Daylight Savings Time. That means that at 2 am on March 11, the clocks skip ahead 1 hour. Remember the saying - "Spring forward and Fall back."

Losing one hour of sleep can really screw up your circadian rhythm (your body's inner clock), so you might want to think about easing into it.

On the day before, try going to sleep earlier and waking up earlier. You can also adjust your mealtime schedule and eat an hour earlier.

Before you go to sleep on Saturday night, set all the clocks in your house ahead 1 hour. That way, when you wake up on Sunday morning, it won't be so obvious that you lost an hour.

On that Sunday, avoid taking a nap to make up for the hour you lost. It'll only make it harder to get to sleep on Sunday night.

On that Monday, try to keep your schedule light. You might be feeling tired and cranky, so if you have less to do, it'll give your body time to relax and adjust.

Fit's Tips: Don't forget to change the batteries in your smoke detectors too.

How to Combat Winter Blahs and Blues

Heather Dale — Fri, 13 Jan 2012 11:23:08 PST

When January rolls around, the festive fun has come to an end, and we resume our regular day-to-day routines . . . good times, right? This month can be especially difficult for some because the party is over, the temperatures are dropping, and the days are awfully short. If you're experiencing any symptoms that feel like major depression, you may be suffering from seasonal affective disorder (SAD). SAD is a type of depression that is cyclical and seasonal, meaning that it comes and goes at the same time every year. If you suffer from SAD, symptoms may include irritability, a drop in energy level, and possible weight gain. Various studies have shown that four to six percent of the population has been diagnosed with SAD at some point in their lives, while 10 to 12 percent have shown symptoms related to SAD. Fortunately, there are some easy remedies you can try at home to help get you through the next few months.

Keep reading to see what they are!

Tame Your Hormones Naturally

Heather Dale — Fri, 11 Mar 2011 10:20:25 PST

If you ever suffer from cramps, bloating, insomnia, breast tenderness, headaches, acne, or food cravings, your hormones may be in flux and need to be balanced. Hormones are crucial to our well-being since they impact our bodies at the cellular level and, if stabilized, many of the above symptoms can be alleviated.

According to The Biggest Loser trainer Jillian Michaels, the toxins in processed foods, nonorganic produce, prescription medicine, and the environment can throw our hormones out of whack, wreaking havoc on our systems. In her book Master Your Metabolism: The 3 Diet Secrets to Naturally Balancing Your Hormones For a Hot and Healthy Body!, Jillian talks about the important role our hormones play in our endocrine system and how we can rebalance them through diet, sleep, and exercise.

Reducing stress, drinking lots of water to flush out toxins, and getting your circadian rhythms on track are all steps in the right direction toward getting your hormones balanced out, but to learn about the easiest and most effective change you can make right now, just keep reading.

6 Frugal Tips For Some Great Shuteye

Emily Co — Wed, 09 Mar 2011 15:15:18 PST

Happy National Sleep Awareness Week! I've been seeing so many sleep articles this week, including this really creative one today by our pals at LearnVest. They mentioned all these sleep aids that I've never thought of trying, such as a free software that monitors exposure to artificial light from your computer. I thought that was such a fantastic frugal sleep aid that I was inspired to come up with a list of my own tips that won't cost a cent:

Watch the Clock. FitSugar recommends getting up and going to bed at a regular time to set your circadian rhythm. This means having a natural alarm clock (no annoying snooze button!) and feeling refreshed when you wake up.

Do-Not-Do List. I've talked about a do-not-do list, in which you write down the tasks that you didn't complete before you head off to snoozeland. This will help you stop thinking about what you have left to tackle on your to-do list and let you blissfully count sheep or have other peaceful presleep thoughts.

For more frugal ways to get some good sleep, read on.

Send Jet Lag Packing With These 3 Tips

Michele Foley — Tue, 16 Aug 2011 04:50:48 PDT

Despite your best efforts at trying to prevent jet lag, it's sometimes unavoidable. Your circadian rhythm is all screwy, and now instead of preventative measures, you're dealing with jet lag and its pesky symptoms: fatigue, foggy mind, irritability, headaches, and trouble sleeping. Here are a few tips to help ease the effects of jet lag and have you back to normal in no time!

Adapt to the current timezone - It might be tough, but one of the best ways to combat jet lag is to become in sync with the current timezone. Fight urges to either nap during the day or stay up way too late at night. Instead, go to sleep at the general bedtime hour of wherever you might be; this will help reset your circadian rhythm to the local sleep-wake cycle. If you find it hard to fall asleep, take a hot bath before bedtime, meditate, or try sleeping with an eye mask.
Don't become overcaffeinated - While a cup of coffee or green tea is useful in helping you stay focused and alert, don't overdo your caffeine intake. Excessive amounts of caffeine will only exasperate already existing symptoms of jet lag like of sleeplessness, fatigue, and headaches. Keep caffeine intake at a moderate level - around two cups of coffee per day.
Eat a healthy diet and stay hydrated - Help keep energy levels up by sticking to a whole, natural diet free from sugars and refined carbs. This will help sustain your energy levels and keep you from the dreaded "crash and burn" effect that empty calories have on the body. Remember to drink plenty of water since dehydration is a major symptom of jet lag. Hydrating your body properly will help with fatigue and headaches.