Sleep and circadian rhythm: How a time change affects them (& tips for quality sleep)

Sleep is undoubtedly one of the fundamental pillars of overall health and well-being. However, nowadays, more and more people (including children as well!) are facing difficulties with both the quality and quantity of their sleep. Especially when changes in daily routine occur, such as the recent time change, the quality of sleep and the circadian rhythm are significantly affected.

The importance of circadian rhythm

The so-called “circadian rhythm” is the biological system that regulates the sleep-wake cycle over a 24-hour period. It is based on the natural alternation of light and darkness, due to the day-night cycle. In the morning sunlight, the human brain receives a signal to reduce the production of melatonin, the hormone that promotes sleep, and to increase vitality and alertness. In the evening, in the absence of light, the body “prepares” for sleep by increasing melatonin production again. In addition to the sleep-wake cycle, the circadian rhythm regulates various other vital functions, such as the body temperature, certain hormonal secretions, as well as metabolism.

Factors affecting sleep

Among the most significant factors affecting the circadian rhythm and sleep quality are:

Time change: Seasonal clock adjustments can significantly affect the circadian rhythm. Even a small change can disrupt sleep quality and the daily routine. The body needs time to adjust to this change, which can initially lead to insomnia, fatigue, and reduced concentration.

Caffeine and alcohol consumption: Caffeine, especially when consumed closer to bedtime, can disrupt the circadian rhythm and interfere with the natural process of relaxation. The same goes for alcohol, which—although may initially cause drowsiness—eventually disrupts the deep sleep phase.

Use of electronic devices: Blue light emitted from TV screens, smartphones, computers, and tablets affects melatonin production, thus delaying the onset of sleep.

Stress and anxiety: Everyday stress prevents the body from fully relaxing, leading to insomnia or sleep disorders, such as unquiet sleep.

Irregular sleep routine: A lack of consistency in sleep times “desynchronizes” the circadian rhythm.

Benefits of quality sleep (tips)

Good, quality sleep is not only relaxing; it is essential for both physical and mental health. During sleep, the body repairs tissues, boosts the immune system, and restores energy balance. Additionally, mental functions such as memory and learning are enhanced. On the other hand, chronic sleep deprivation can lead to increased anxiety levels, reduced concentration, and a higher risk of serious health problems, such as cardiovascular diseases, diabetes, and obesity.

Here are some easy and helpful tips to ensure a restful and quality sleep:

• Stick to a standard sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends.
• Limit blue light exposure before bed: Prefer to read a book or listen to relaxing music instead.
• Create the ideal sleep environment: Ensure your bedroom is dark, quiet, and at a comfortable temperature.
• Avoid caffeine and alcohol right before bedtime: Opt for a relaxing herbal tea or hot milk instead.
• Exercise daily: Exercising during the day helps reduce stress and promotes better sleep quality. However, avoid intense workouts late at night.