Crack The Secret To High Performance: A Regulated Circadian Rhythm To Your Chronotype
A balanced circadian rhythm is essential for optimal functioning of our body and hormonal production, which in turn positively impacts our performance at work.
tl;dr
1. My secret to consistent high performance and productivity over the years despite erratic schedules, demanding work commitments, and a seat in the fast-paced modern life? A circadian rhythm that is balanced and aligned to your chronotype.
2. For individuals whose lifestyles may not permit them to adhere strictly to the recommended bedtime of 10 to 11 p.m., there are bio-individual approaches to help determine the optimal time to sleep to align with their circadian rhythm.
3. If you’re looking for my support in your longevity journey, book a blood + consult here: book a consult
Longevity Lesson
As high-performers, we might often prioritise work and productivity in the short term above all else, sometimes even neglecting the crucial role that our body's natural rhythms play in our overall health and performance. However, ignoring our bio-individual circadian rhythms (yes, everyone’s is different—more on that in a bit!) can have significant consequences, leading to fatigue, decreased cognitive function, and compromised productivity in the long run. So my secret to consistent high performance and productivity over the years despite erratic schedules, demanding work commitments, and a seat in the fast-paced modern life? A circadian rhythm that is balanced and aligned to your chronotype.
If you’re time-starved, your biggest problem is going to be that the nature of your work and/or lifestyle doesn’t allow you to implement the most commonly recommended interventions for good sleep. Busy schedules, irregular work hours, frequent travel, and exposure to artificial light sources can disrupt your body's natural clock, making it difficult to maintain a balanced and aligned rhythm. And yet, it may not be possible for you to change the way you work or live at all due to prior commitments. This is where you’ll find today’s newsletter helpful.
What is Circadian Rhythm?
The circadian rhythm, our body's 24-hour biological clock, coordinates essential processes like sleep-wake cycles, hormone production, and metabolism throughout the day and night. Controlled by the suprachiasmatic nucleus (SCN) in the brain, it responds to external cues such as light and darkness. Like a conductor directing a symphony, the circadian rhythm influences energy levels, cognitive function, mood, and overall well-being, ensuring a seamless harmony of biological processes.
Hormones are key players in this rhythm, with levels fluctuating throughout the day and affecting tissue responsiveness. This rhythm is regulated by both behavioural patterns and an internal circadian clock. Disruptions to these clocks, whether genetic or environmental, are associated with common disorders like cardiometabolic diseases and cancer.
What is the health impact of Circadian Rhythm?
At the core of circadian rhythm regulation is the hypothalamic suprachiasmatic nucleus (SCN) located in the brain's hypothalamus. The SCN acts as the master pacemaker, receiving input from specialised retinal ganglion cells in the retinohypothalamic tract (RCT) that detect changes in light levels. When exposed to light, particularly natural sunlight, these retinal ganglionic cells signal the SCN to synchronise the body's internal clocks with the external day-night cycle using a photic signal. This synchronisation is a feedback loop and helps regulate the timing of various physiological processes, ensuring they occur at optimal times for health and performance.
You may not see all of these processes happening in your body, but you can observe your body’s cues and signals to understand if your circadian rhythm is balanced or not.
A balanced circadian rhythm is essential for optimal functioning of our body and hormonal production, which in turn positively impacts our performance at work.
Regulated Sleep Patterns: With a balanced circadian rhythm, our sleep-wake cycles are well-regulated, ensuring that we get sufficient and restorative sleep each night. This promotes daytime alertness, cognitive clarity, and improved concentration at work, enhancing our overall productivity and performance.
Optimal Hormonal Regulation: A balanced circadian rhythm supports the proper secretion and regulation of hormones crucial for maintaining health and well-being. Melatonin, the hormone responsible for regulating sleep, is produced and released in alignment with our natural sleep-wake cycle, promoting restful and rejuvenating sleep. Similarly, cortisol, the stress hormone, follows a healthy diurnal pattern, helping us manage stress effectively and maintain stable energy levels throughout the day.
Healthy Metabolic Function: A balanced circadian rhythm supports healthy metabolic function by promoting regular eating patterns and optimizing nutrient metabolism. With consistent meal times and appropriate fasting periods, our body can efficiently process nutrients, regulate blood sugar levels, and maintain energy balance, reducing the risk of metabolic disturbances such as obesity and diabetes. This steady supply of energy supports sustained focus and performance at work, without the fluctuations in energy levels associated with irregular eating habits.
Enhanced Mood and Mental Well-being: A balanced circadian rhythm has a positive impact on mood regulation and mental well-being. Stable levels of neurotransmitters such as serotonin and dopamine contribute to improved mood, emotional resilience, and mental clarity, enabling us to effectively manage stressors and maintain a positive outlook in the workplace. Additionally, a well-regulated circadian rhythm supports healthy cognitive function, memory consolidation, and decision-making abilities, enhancing overall cognitive performance and productivity.
An imbalanced circadian rhythm, on the other hand, can have profound effects on the functioning of our body and hormonal production, which in turn can significantly impact our performance at work:
Sleep Disruption: One of the most noticeable effects of circadian rhythm imbalance is disrupted sleep patterns. Irregular sleep-wake cycles or insufficient sleep can lead to decreased sleep quality, resulting in daytime drowsiness, fatigue, and reduced alertness at work. Chronic sleep deprivation can impair cognitive function, memory, and decision-making abilities, making it difficult to concentrate and perform tasks efficiently.
Hormonal Dysregulation: Circadian rhythm disruption can also disrupt the production and regulation of hormones critical for overall health and well-being. For example, disruptions in the sleep-wake cycle can affect the release of melatonin, a hormone that regulates sleep, leading to difficulties falling asleep and staying asleep. Additionally, imbalanced circadian rhythms can alter the secretion of cortisol, the body's primary stress hormone, leading to increased stress levels, mood disturbances, and impaired immune function, all of which can impact our ability to manage stress and perform effectively at work.
Metabolic Dysfunction: Circadian rhythm disruption has been linked to metabolic dysfunction, including alterations in glucose metabolism, insulin sensitivity, and appetite regulation. Irregular eating patterns or nighttime eating can disrupt the body's natural metabolic processes, leading to weight gain, insulin resistance, and increased risk of metabolic disorders such as obesity and type 2 diabetes. These metabolic disturbances can contribute to fatigue, decreased energy levels, and reduced productivity at work.
Mood and Mental Health: Circadian rhythm imbalance has been associated with mood disorders such as depression and anxiety, as well as cognitive impairments and decreased mental clarity. Fluctuations in hormone levels, particularly serotonin and dopamine, can affect mood regulation and emotional stability, leading to mood swings, irritability, and difficulty coping with stressors in the workplace. Additionally, disrupted circadian rhythms have been linked to decreased resilience to stress and increased susceptibility to mood disorders, further impacting our ability to perform effectively at work.
P.S. If you’d like my support in your longevity journey, reach out to us.
What is Circadian Rhythm disruption?
Circadian rhythm disruption refers to disturbances in the body's natural 24-hour biological clock, which regulates various physiological processes, including sleep-wake cycles, hormone production, metabolism, and cognitive function. The science behind circadian rhythm disruption lies in the intricate interplay between internal biological clocks and external environmental cues, primarily light and darkness.
However, modern lifestyles characterised by artificial lighting, irregular sleep schedules, shift work, and jet lag can disrupt this natural synchronisation process, leading to circadian rhythm disruption. Exposure to artificial light, especially blue light emitted by electronic devices, in the evening can suppress the production of melatonin, the hormone that promotes sleep, delaying the onset of sleep and disrupting sleep quality. Irregular sleep-wake patterns, such as staying up late or sleeping in on weekends, can further desynchronize circadian rhythms, leading to fatigue, mood disturbances, and cognitive impairment.
Shift work, which requires individuals to work during non-standard hours, can also profoundly disrupt circadian rhythms by forcing the body to be awake and active when it would naturally be asleep. This disruption can impair sleep quality, increase the risk of sleep disorders, and disrupt the rhythmic release of hormones involved in metabolism, stress response, and immune function. Research done over 24 years on 46318 female nurses in the United States from 1988 to 2021 suggests decreased probability of healthy ageing. Similar results were found in studies focusing on Swedish and French shift workers.
Jet lag, another common disruptor of circadian rhythms, occurs when individuals travel across multiple time zones, leading to a mismatch between the body's internal clock and the local time at the destination. This mismatch can result in fatigue, insomnia, digestive disturbances, and impaired cognitive function until the body's internal clocks gradually adjust to the new time zone.
What are the health risks of having a disrupted Circadian Rhythm?
A disrupted circadian rhythm poses significant health risks across various dimensions. Evidence suggests a bidirectional relationship between circadian disruption and illness severity, with disruptions increasing the severity of various diseases while many diseases, in turn, can disrupt circadian rhythms. Neurologic, psychiatric, cardiometabolic, and immunological problems are associated with circadian disturbance. Additionally, circadian misalignment and poor sleep quality independently heighten the risk of obesity and diabetes. Mistimed food intake adversely affects glucose tolerance and pancreatic beta cell function, potentially reducing energy expenditure. Studies also show the adverse impact of circadian disruptions on the glycaemic index. It is clear that the impact of circadian rhythm on human performance is beyond day-to-day functioning — dysregulation is a direct pathway to various chronic health conditions including the 4-horsemen of ageing.
Not only is sleep disturbance one of the most common complaints associated with psychiatric syndromes described in the DSM-IV-TR, but also a common criterion in the diagnoses of mood disorders (unipolar and bipolar), along with anxiety disorders (GAD and PTSD). Even schizophrenia is associated with poor sleep quality. Models that have been developed on various studies of sleep and circadian rhythms, especially in the case of psychiatric patients, can give insight into the disease process itself. A proper diagnosis and treatment of these emphasise quality sleep and a regulated circadian rhythm to improve outcomes.
One commonality we’ve observed amongst our patients is the heavy reliance on light from screens and the limited exposure to natural light due to the nature of work and office space set-up. I encourage you to rethink your day and spend some more time out in the sun to soak up natural sunlight. This is important for adequate production of Vitamin D, a key component of balancing the endocrine system, and eventually your circadian rhythm.
P.S. If you’d like my support in your longevity journey, reach out to us.
How does exposure to blue light from screens affect the Circadian Rhythm?
Blue light emitted from screens, like smartphones, tablets, computers, and TVs, can disrupt the Circadian Rhythm by suppressing melatonin production, the hormone crucial for regulating sleep-wake cycles. Blue light, with its short wavelength and high energy, is especially effective at suppressing melatonin compared to other light wavelengths.
Our Circadian Rhythm relies on natural light cues, with exposure to sunlight during the day helping regulate our internal clock and promote wakefulness. However, exposure to artificial blue light, particularly in the evening and night, can mislead the brain into perceiving it as daytime, thus delaying sleep onset and disturbing the sleep-wake cycle.
When our eyes detect blue light, specialized retinal cells called intrinsically photosensitive retinal ganglion cells (ipRGCs) signal the brain's master biological clock, the suprachiasmatic nucleus (SCN). The SCN interprets these signals as daylight, hindering melatonin production by the pineal gland.
Consequently, melatonin levels stay low, making it harder to fall asleep and diminishing sleep quality. Prolonged exposure to blue light before bedtime correlates with delayed sleep onset, decreased sleep efficiency, and altered sleep patterns, including reduced REM (rapid eye movement) sleep.
Moreover, chronic nighttime exposure to blue light may disrupt the Circadian Rhythm long-term, potentially increasing the risk of sleep disorders, mood disturbances, and various health issues like obesity, diabetes, and cardiovascular disease.
Can I use light therapy to adjust my circadian rhythm?
Light therapy, also known as phototherapy, is a recognised treatment for circadian rhythm abnormalities like delayed sleep phase syndrome (DSPS), which disrupts the usual sleep-wake cycle beyond socially acceptable norms. This procedure involves exposing individuals to bright light at specific times to help reset their biological clocks. Light sources can vary from artificial ones like full spectrum lamps emitting 10,000 lux, portable visors with lower intensity light, to natural sunlight when available at the right time. Longer exposures, typically lasting between 30 to 90 minutes, are recommended. The timing of light exposure is crucial and is determined based on an approximation of the individual's circadian clock.
In treating Seasonal Affective Disorder (SAD), increasing exposure to light is pivotal. Light therapy, utilising a light box that emits bright, artificial light mimicking sunlight, aids in regulating the body’s internal clock and boosting neurotransmitter production like serotonin, influencing mood positively.
For optimal results, the lightbox should emit 10,000 lux of light while minimising UV light exposure. It's advised to use it within the first hour of waking up for about 20 to 30 minutes. Maintain a distance of about 16 to 24 inches from your face and follow manufacturer guidelines. Keep your eyes open during use but avoid direct eye contact with the light.
Light therapy can also be beneficial for managing certain severe circadian rhythm sleep-wake disorders (CRSWD). By scheduling daily sessions in front of a lightbox or using light visors and glasses, you may help adjust melatonin production and reset your sleep-wake cycle.
To advance sleep-wake times, use the lightbox upon waking in the morning, potentially reducing daytime sleepiness. This method aids in treating delayed sleep-wake phase disorder, irregular sleep-wake rhythm disorder, and jet lag when travelling. Conversely, to delay sleep-wake times, use the lightbox in the late afternoon or early evening, which is helpful for advanced sleep-wake phase disorder, shift work disorder, and jet lag.
While generally safe, light therapy may cause side effects like agitation, eye strain, headaches, migraines, and nausea. Consult a licensed medical expert, especially if you have an eye condition or are on light-sensitive medications, before starting light therapy.
What is the best time to sleep for Circadian Rhythm?
To determine the best time to sleep for Circadian Rhythm alignment, we must first understand how we sleep. Your sleep consists of 90-minute cycles alternating between non-rapid eye movement (NREM) and rapid eye movement (REM) stages. NREM stages include light sleep and deep sleep. REM sleep involves vivid dreaming. Neurotransmitters and brain circuits regulate these cycles, vital for memory, emotion, and physical recovery.
For individuals whose lifestyles may not permit them to adhere strictly to the recommended bedtime of 10 to 11 p.m., there are bio-individual approaches to help determine the optimal time to sleep to align with their circadian rhythm. One strategy is to listen to your body's natural cues, such as feelings of drowsiness or alertness, and adjust your bedtime accordingly. Paying attention to your body temperature can provide valuable insights into your circadian rhythm. Your body temperature typically drops as you prepare for sleep, so monitoring changes in your temperature throughout the evening can help identify the ideal time for bedtime.
The secret here is not a one-sized or time fits-all solution. The secret, as in all things Medicine 3.0, is paying attention to your bio-individuality. Your chronotype is the natural inclination of your body to sleep at a certain time, or what most people understand as being an early bird versus a night owl. In addition to regulating sleep and wake times, chronotype influences appetite, exercise, and core body temperature. It is responsible for the fact that you feel more alert at certain periods of the day and sleepier at others.
Emerging evidence shows that chronotype likely has a strong genetic component. Among other things, having a longer allele on the PER3 circadian clock gene has been tied to morningness. Some researchers postulate that the variation in chronotype might have been a survival technique that evolved in hunter-gatherers. The theory is that by taking turns sleeping, there would always be someone awake to keep watch.
Take this quiz to identify your chronotype so you can regulate your peak productivity working hours with the ideal circadian rhythm you should aim for: https://sleepdoctor.com/sleep-quizzes/chronotype-quiz/
Longevity Homework:
What is the healthiest Circadian Rhythm? How can I find my Circadian Rhythm?
The healthiest circadian rhythm aligns with the natural light-dark cycle of the day, but for individuals who cannot synchronise their sleep patterns with daylight due to factors like shift work, jet lag, or living in regions with minimal natural light, there are artificial methods to manage circadian rhythm:
Light Therapy: Light therapy involves exposure to artificial light sources that mimic natural sunlight. This can help regulate the body's internal clock and promote alertness during waking hours, especially for individuals working night shifts or experiencing jet lag.
Sleep-supporting Supplements: These include supplements like magnesium bis-glycinate, magnesium threonate, and L-theanine. Magnesium is known to modulate the activity of the neurotransmitter GABA (gamma-aminobutyric acid), which has calming effects on the brain. This can help relax your nervous system and promote a more restful sleep. Meanwhile, L-theanine (commonly found in green tea leaves) is also known to mitigate the effects of stress. If pills are not your cup of tea, you could also explore natural supplements like Reishi and Ashwagandha.
Temperature Control: Manipulating ambient temperature can also influence circadian rhythm. Keeping the sleep environment cool at night and warmer during waking hours can help signal the body when it's time to sleep and wake up.
Structured Sleep Schedule: Even if unable to align with natural light-dark cycles, maintaining a consistent sleep schedule is crucial. Establishing set bedtime and wake-up times, even for shift workers or frequent travellers, can help stabilise circadian rhythms.
Blue Light Filters: Minimise exposure to blue light from electronic devices, especially in the hours before bedtime. Blue light suppresses melatonin production and can disrupt circadian rhythms, so using blue light filters on screens or wearing blue light-blocking glasses can be beneficial.
While artificial methods can help manage circadian rhythm disruptions, it's essential to prioritise sleep hygiene practices and establish a routine that supports overall well-being, even in challenging environments or circumstances. Consulting with a healthcare professional can provide personalised guidance on managing circadian rhythm disturbances effectively.
P.S. If you’d like my support in your longevity journey, reach out to us.
How can I optimise my diet and exercise to support my Circadian Rhythm?
As a time-starved high-performing executive, optimising your diet and exercise to support your circadian rhythm requires strategic planning and prioritisation. Here are some actionable tips:
Prioritise Nutrient-Dense Foods: Focus on consuming a balanced diet rich in whole foods such as fruits, vegetables, lean proteins, and healthy fats. Avoid processed foods and excessive sugar, which can disrupt blood sugar levels and energy balance.
Time-Restricted Eating: Consider implementing a time-restricted eating window, such as intermittent fasting, to align your eating patterns with your circadian rhythm. This approach involves consuming all meals and snacks within a specific window of time each day, allowing your body to rest and digest during fasting periods.
Eat Earlier in the Day: Aim to consume larger meals earlier in the day and lighter meals in the evening. This supports your body's natural metabolic processes, as digestion tends to slow down in the evening hours.
Hydration: Stay hydrated throughout the day by drinking water regularly. Dehydration can affect energy levels and cognitive function, so aim to sip water consistently, especially during periods of high activity or stress.
Strategic Exercise Timing: Schedule your workouts at times that align with your natural energy peaks. For many people, morning or early afternoon exercise sessions can help boost alertness and energy levels throughout the day. However, listen to your body and choose the time that works best for you.
Incorporate Movement Breaks: If your schedule is hectic, integrate short movement breaks into your day. Even brief periods of activity, such as stretching, walking, or desk exercises, can help improve circulation, reduce stiffness, and enhance overall well-being.
Quality Sleep: Prioritise sufficient and high-quality sleep to support your circadian rhythm. Create a calming bedtime routine, optimise your sleep environment, and aim for consistent sleep and wake times, even on weekends.
Mindful Stress Management: Incorporate stress-reducing practices such as mindfulness meditation, deep breathing exercises, or yoga into your daily routine. Chronic stress can disrupt circadian rhythms, so finding ways to manage stress effectively is essential for overall health and well-being.
By implementing these dietary and lifestyle strategies, you can support your circadian rhythm and optimise your health and performance as a time-starved executive. Remember to listen to your body's cues and make adjustments as needed to find what works best for you.
Understanding and aligning with your circadian rhythm can be a game-changer for your overall performance and well-being. Pay attention to the natural ebbs and flows of your energy throughout the day. This will allow you to optimise your schedule with timely breaks for rest and recovery from daily stressors and routine demands of your energy. Take the time to observe your body's signals, establish consistent sleep and wake times, and prioritise activities that support your circadian rhythm. This can enhance your daily functioning and lay the foundation for long-term health and vitality. Embrace the power of your internal clock and embark on a journey towards peak performance and well-being.
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