Opinion Article, J Sleep Disor Treat Care Vol: 12 Issue: 2

Significance of Balanced Circadian Rhythm for Improved Sleep

Engell Laprica^*

¹Department of Counseling and Clinical Psychology, National Dong Hwa University, Da Hsueh Road, Shoufeng, Hualien, Taiwan

*Corresponding Author: Engell Laprica
Department of Counseling and Clinical Psychology, National Dong Hwa University, Da Hsueh Road, Shoufeng, Hualien, Taiwan
E-mail: engelapri@gmail.com

Received date: 22 March, 2023, Manuscript No. JSDTC-23-99240;

Editor assigned date: 24 March, 2023, PreQC No. JSDTC-23-99240 (PQ);

Reviewed date: 07 April, 2023, QC No. JSDTC-23-99240;

Revised date: 14 April, 2023, Manuscript No. JSDTC-23-99240 (R);

Published date: 21 April, 2023, DOI: 10.4172/2325-9639.23.12.116

Citation: Laprica E (2023) Significance of Balanced Circadian Rhythm for Improved Sleep. J Sleep Disor Treat Care 12:2.

Description

The circadian rhythm is a natural 24-hour cycle that regulates various physiological processes in the body, including sleep and wakefulness. The circadian rhythm is primarily controlled by a group of cells in the brain called the Suprachiasmatic Nucleus (SCN), which is synchronized with external cues such as light and darkness. Maintaining a balanced circadian rhythm is important for achieving optimal sleep and wakefulness, and disruptions in the circadian rhythm can lead to various sleep disorders.

Importance of a balanced circadian rhythm

A balanced circadian rhythm is essential for regulating the timing and quality of sleep. The SCN receives information about light exposure from the eyes, and this information helps to synchronize the internal clock with the external environment. When the circadian rhythm is balanced, individuals experience a consistent sleep-wake cycle, with restorative sleep occurring at night and wakefulness during the day. In contrast, disruptions in the circadian rhythm can lead to sleep disorders, such as insomnia, delayed sleep phase disorder, advanced sleep phase disorder, and shift work disorder.

Effects of imbalanced circadian rhythm on sleep

Disruptions in the circadian rhythm can have a significant impact on the quality and quantity of sleep. For example, individuals with an imbalanced circadian rhythm may experience difficulty falling asleep or staying asleep, leading to insomnia. Additionally, they may experience excessive daytime sleepiness, reduced alertness, and difficulty concentrating. In severe cases, imbalanced circadian rhythm can lead to chronic sleep deprivation, which can increase the risk of various health problems, including obesity, diabetes, cardiovascular disease, and depression.

Ways to improve circadian rhythm for better sleep

Several strategies can help to maintain a balanced circadian rhythm and improve the quality of sleep. One of the most effective ways is to establish a regular sleep schedule, with consistent bedtimes and wakeup times. Exposure to natural light during the day and avoidance of bright light at night can also help to regulate the circadian rhythm. Additionally, regular exercise, a healthy diet, and stress management techniques, such as meditation or deep breathing, can help to promote better sleep and balance the circadian rhythm.

Impact of circadian rhythm disruptions on shift workers

Shift workers, who work outside of regular daytime hours, are particularly susceptible to circadian rhythm disruptions. For example, night shift workers may struggle to sleep during the day and remain alert at night, leading to sleep deprivation and impaired cognitive performance. Shift work disorder is a type of circadian rhythm sleep disorder that occurs when the work schedule is not aligned with the internal clock, leading to excessive sleepiness, insomnia, and reduced alertness. Shift workers can improve their sleep by using strategies such as bright light therapy, melatonin supplements, and optimizing the sleep environment.

Conclusion

A balanced circadian rhythm is essential for maintaining optimal sleep and wakefulness. Disruptions in the circadian rhythm can lead to various sleep disorders, including insomnia and shift work disorder, which can negatively impact physical and mental health. By implementing strategies to maintain a balanced circadian rhythm, such as establishing a regular sleep schedule, exposure to natural light, regular exercise, and stress management techniques, individuals can improve the quality of sleep and achieve better overall health.