Body Rhythm and Mental State

Body Rhythm and Mental State Definition of Biological Rhythm Every human body has a rhythm of life which is an internal process within the body to regulate wake-sleep times for 24 hours, this process is commonly called the circadian rhythm. Circadian Rhythms work to ensure all bodily functions and processes run optimally for 24 hours by working together with the brain and are also directly influenced by environmental cues, especially light sources. In simple terms, circadian rhythms are like the body's biological clock that regulates important processes for the body, starting from when you wake up and go to sleep. Biological rhythms are the body's natural cycles that occur in specific time intervals. These include daily (circadian), monthly and yearly rhythms. For example, circadian rhythms regulate sleep-to-wake cycles, metabolism, and even body temperature. Circadian rhythms are probably the most recognized among all biological rhythms. Circadian comes from the Latin words "circa" meaning around, and "dies" meaning day. Hence, this rhythm has a cycle of about 24 hours. Most processes in the body, from hormone production to cell activity, are regulated by this internal biological clock. Factors that Disrupt Body Rhythm There are various factors that can disrupt the body's biological rhythms. One of them is artificial light, such as that emitted by cell phones, computers and televisions. Recent studies have shown that exposure to blue light at night can inhibit the production of melatonin, a sleep-regulating hormone, resulting in sleep disturbances. In addition, traveling across different time zones or working night shifts can also disrupt circadian rhythms. This condition is often called jet lag or shift work syndrome, resulting in fatigue, sleep disturbances and various other health issues. In addition, a messed-up biological clock also risks affecting the immune system. This is because the production of proteins needed by the immune system becomes misaligned. So, try to stick to the schedule that your biological clock has naturally set for you. Therefore, there are several ways to overcome circadian rhythms to return to normal, namely by exercising regularly, reducing staying up late, managing time well, avoiding exposure to light from gadgets before bedtime, increasing exposure to light when working, sunlight is better, avoiding consumption of drinks containing caffeine, doing meditation activities or reading books before bed, avoiding sleeping in the afternoon or evening, setting a cooler room temperature at night. For workers who work at night, you can manipulate the surrounding environment so that the circadian rhythm can work optimally. As when working to tend to provide brighter lighting in the surrounding environment to increase alertness, but when going to bed after work can be by modifying the environment by closing the light source in the bedroom and also turning on the fan to reduce the temperature of the surrounding room, this will help achieve the sleep time that has been replaced before. Impact of Body Rhythm Disturbance When biological rhythms are disrupted, the impact is not just limited to sleep quality. Several studies have shown a link between circadian rhythm disruption and an increased risk of health problems and diseases, such as obesity and diabetes. Balancing biological rhythms is also important for mental health. Circadian rhythm disruption has been linked to conditions such as depression, bipolar and anxiety disorders. Body Activity Schedule Based on Biological Clock 1. Sleep The biological clock plays an important role in controlling the wake and sleep cycle. Other factors that can influence include your activity schedule, bedtime routine and age. As we age, the body's natural cycles may change. Knowing this can help adjust your own schedule to suit your sleep needs. According to the Journal of Clinical Medicine, newborns spend 70% of their time or about 16-17 hours per day sleeping. This reduces to 14-15 hours when the baby is 16 weeks old. Newborns sleep less than 4 hours at a time, the pattern of sleeping more at night is not established until they are 12-16 weeks old. This is where parents introduce day and night patterns to the baby by conditioning the environment when he sleeps. As he gets older, sleep patterns will become more regular. Night time will be used more for sleeping, while daytime is the time for activities. It's no wonder that children aged 5 years and above will sleep less during the day and more at night. This sleep pattern may change during adolescence due to puberty. Teenagers may sleep later or wake up earlier. This sleep cycle may shift again and return to the initial pattern when entering adulthood. While the elderly usually wake up very early, some sleep late due to sleep disorders. However, they can still sleep during the day to overcome their sleepiness. Energy levels usually peak in the morning and will decline in the afternoon or evening. Therefore, most people take a short nap to replenish lost energy. 2. Eat Not only sleep, but your body's biological clock also regulates your eating hours. When you eat at the right time, there are health benefits. Eating at the right time helps with weight control. An example is not eating close to bedtime so that no extra calories will accumulate and turn into fat because they are not used. At the very least, try to eat dinner 3 hours apart from bedtime. During the day, you should eat lunch between 12 and 3pm. This is because during these hours, the body's energy will decrease. By eating, your body will get fuel for energy. 3. Exercise Adjusting your workout schedule to fit your body's biological clock can also help you get maximum results. Exercising at the right time on a regular basis can improve sleep quality. The better the quality of sleep, the more regular the body's circadian rhythm, which in turn can provide health benefits. According to Exercise and Sport Sciences Reviews, there is no best time to exercise. Both morning and evening workouts have their advantages and disadvantages. The best time to exercise for each individual is influenced by their health status, time awake, circadian type, mode and duration/intensity of exercise, and meal times. Exercise such as yoga may be best done in the evening, exactly 2 hours be bedtime. This is because yoga requires flexibility and at night your body will be more relaxed. You will find it easier to perform the moves and avoid injury. 4. Think Lastly, your body's biological clock sets the best time for you to think. The morning is the sharpest time for you to think or reflect on something. After entering the afternoon, the brain will experience a decline. Concentration will also be difficult to focus if done during the day and around 4pm. If you work in a field that requires creative thinking, understanding the best time to think is important. You will be more sensitive to work and rest your brain. The best time to do creative thinking is after you have rested from fatigue. During this time, your brain tends to wander, which can help you come up with creative ideas.