Circadian Rhythm and Well Being!

The circadian rhythm is an appoximate 24-hour physiologic and behavioral cycle of all animals, as well as plants and other organisms. This rhythm is considered to be an innate response that allows organisms to syncronize with their external environment. This internal mechanism makes slow adaptations to external stimuli and operates within a relatively small window of fluctuation. This reaction takes place slowly which correlates with the gradual changes of the light/dark cycle of the seasons which is the primary external determinant of the circadian rhythm. There are clear patterns of brain wave activity, hormone and cell regeneration and other biological functions that are clearly linked to this cycle that when disrupted contribute to chronic health issues. And it is this time of the year when societal norms press us most to become out of sync with this natural clock. Our bodies want to start preparing us for sleep earlier with the shorter days and when we stay up late and eat late into the day it completely upsets this balance.

The holidays are perhaps the most critical time for you to maintain the health of your body, mind and emotions and honoring your inherent rhythm is a necessary element to this end. This means allowing only a small fluctuation in habits of sleep and eating and maintaining behaviors during the season that support this. The overwhelming theme to accomplish this is to assert your boundaries so that you make time for these healthy behaviors. Stay with the kind internal dialogue that a healthy you is the most gracious gift you can give to those you care for. With that in mind, remember these tips for a truly peaceful and festive season.

1. Enjoy your parties, but don't shut them down. Late evenings which will obviously prohibit a full night's sleep, are the quickest way to throw off your cycle. Even if you manage 8 hours, the quality is diminished because the optimal function of sleep hormones depends on a regular pattern of wakening and sleep. Get yourself settled and in bed around 10 o'clock. You may vary slightly from this time frame, but know your schedule and stick to it like glue.

2. Limit sugar and alcohol intake which in high quantities can decrease the qualilty of your sleep.

3. Do not eat anything after 8 pm. Your body will be expending energy to digest foods when it needs to calm your metabolism so it can focus on the sleep processes.

4. Perform some type of breath work or yoga which not only helps you sleep better, but inherently honors our relationship to our natural environment. The ancient practice of yoga and meditation developed with nature in mind knowing that our symbiosis with it is a basis for health. Look for classes with experienced instructors that help you get in tune with these fluctuations of the seasons by using specific poses and breath work that give this support. This will not only help you adapt as you enjoy the class, but it will put you more in touch with what you need to stay in a healthy state of mind and body.