Feeling tired but wired…sleepless nights…trouble waking up?
Any of these can be signs of circadian disruption—meaning your external daily rhythms are out of sync with your internal body clock.
We can correct the problem, but first we need to know the cause, right?
Most people know that working nights will mess with your body clock, but here are 5 other causes of circadian disruption you may not know:
1️⃣ Sleeping In On Weekends
Sorry to be the bearer of bad news, but if you wake to an alarm 5 days a week and sleep until noon on the other 2, your body feels like you’re constantly traveling between time zones. It’s called social jet lag and can do more harm than good.
2️⃣ Being a Night Owl
Lots of people think being a night owl is just a personality trait like anything else. Unfortunately, studies show that night owls are more likely to experience circadian disruption and are at a higher risk for some conditions, like diabetes.
3️⃣ Poor Diet
Both the types of food you choose and the timing of eating can alter the patterns of gut microbiota, which then influence circadian clocks in the gut. Digestion and blood sugar regulation follow a daily rhythm, so your eating patterns should too.
4️⃣ Alcohol Consumption
Chronic alcohol consumption alters the timing of the liver clock and causes a mismatch with your central circadian rhythm. This can happen with even small amounts of alcohol when combined with other variables, like working at night.
5️⃣ Working Indoors
The most powerful external influence on our body clocks is the 24-hour light-dark cycle. If you work in artificial light, your body misses out on the benefits of full-spectrum natural light. Solutions could include taking outdoor breaks or investing in a light-therapy lamp.
The bottom line? If you struggle with your energy level or sleep, there’s a chance circadian disruption might be at play.