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Dr. Mercola
April 24 2008
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Changing Your Clock: New Research Explores How Your Body Keeps Time

circadian rhythm, sleep, clockResearchers have learned that circadian rhythms -- the 24-hour cycles that keep time for your body -- are involved in sleep, weight gain, mood disorders, and a variety of diseases. They have begun to make remarkable strides in identifying the genes and neural pathways involved in regulating your internal clock.

In one study, it was found that circadian rhythms regulate metabolic processes involved in diet-induced weight gain, while others are exploring the connection between the role of temperature in regulating your daily cycles.

And in one surprising finding, researchers found that a single amino acid change in a protein triggers a chain of genetic events involved in internal timekeeping.

If this single modification is impaired, it could disrupt the cascade and serve as the underpinning of circadian rhythm-related ailments.

Dr. MercolaDr. Mercola's Comments:
Everything in nature has a rhythm, and that includes your body. The ebb and flow of the ocean’s tide, the rising and setting of the sun, and the transition from one season to another all happen with comforting regularity. Your body, too, strives to keep its 24-hour cycle, or circadian rhythm, steady and even.

This is why most of us naturally feel like waking when the sun comes up, and sleeping when it’s dark. But your internal clock does much more than just help you nod off in the evening. Your body actually has many internal clocks -- in your brain, lungs, liver, heart and even your skeletal muscles -- and they all work to keep your body running smoothly by controlling temperature and the release of hormones.

Your heart rate, body temperature and hormone production vary with your personal internal clock. This, in turn, influences such things as:
  • The easiest time to detect disease in your body
  • The times when you’ll be less sensitive to pain
  • The times when you’ll be more productive at work 
Your circadian rhythm has evolved over many years to align your physiology with your environment. However, it is operating under the assumption that you are behaving as your ancestors have for generations: sleeping at night and waking during the day.

If you push these limits by staying up late at night, depriving yourself of sleep, or even eating at strange hours (such as at 2 a.m.), you are sending conflicting signals to your body. As a result, you body doesn’t know whether it should be producing chemicals to tell you to go to sleep, or gearing up for the beginning of your day.

Is Your Body Clock Making You Fat?

A disrupted body clock can wreak havoc on many areas of your health, including your weight.

For instance, losing sleep has been shown to raise levels of two hormones linked with appetite and eating behavior. More specifically, lack of sleep reduces leptin, a hormone that tells your brain there is no need for more food, and increases ghrelin, a hormone that triggers hunger.

On the other hand, your diet also impacts your internal clock, as what you eat sends your body signals about when to wake up and go to sleep. Your meals, which are typically at relatively consistent times throughout the day, also help to reinforce other time-setting activities.

This is one reason why it’s best not to eat a big meal right before you go to bed; this tells your body to get to work digesting your food during a time when it should be signaling you to go to sleep.

A Disrupted Circadian Rhythm May Cause Cancer

Aside from weight gain, if you throw your internal clock off kilter too much, chronic diseases like cancer can result.

In fact, the World Health Organization recently added overnight shift work to the list of probable carcinogens because it disrupts your biological clock. This disruption may influence cancer progression through shifts in hormones like melatonin, which your brain makes during sleep, and which is known to suppress tumor development.

Melatonin is an antioxidant that helps to suppress harmful free radicals in your body and slows the production of estrogen, which can activate cancer. When your circadian rhythm is disrupted, your body may produce less melatonin and therefore may have less ability to fight cancer.

The Importance of a Dark Night’s Sleep

Getting enough sleep during the night is only one part of the equation to keeping your body’s clock on schedule. You also need to sleep in a pitch-black room, because exposure to light during the night is damaging to your health.

For one thing, exposure to light during the night can reduce your melatonin levels and increase your risk of cancer. Getting exposed to light at varying times during the night also prevents your circadian rhythm from adjusting to a pattern, creating a state of permanent "jet lag."

This also activates your stress response and weakens your immune system, which is why irregular sleep cycles can lead to stress, constipation, stomach ulcers, depression, heart disease, and many other illnesses.

So please be sure to install some blackout drapes or shades in your bedroom, close the door, get rid of any nightlights or clock radio lights, and by all means, if you get up to go to the bathroom during the night, don’t turn the light on.

What Should You do if You’re a Night Owl?

Some of you are probably wondering what to do if you’re a night person, who simply feels best working and staying awake at night, and sleeping during the day.

Well, I would first suggest that you seriously think about whether you truly feel better this way, or if it is more a matter of habit, convenience or other exterior reason why you’ve adjusted your schedule this way.

Keep in mind that people have naturally been sleeping during the nighttime for many years, before the advent of electricity. This has been an important part of Ayurvedic medicine for over 5,000 years.

If you come to the conclusion that you simply must stay up at night, or if you work the night shift and can’t change it, you can somewhat counter the health effects by keeping to a schedule. This way, your body’s clock will eventually adjust to your sleep/wake cycle, and this is less damaging than if you constantly change shifts and expect your body clock to adjust (this is what happens to people who frequently travel long distances, have insomnia, or must change from day shifts to night shifts often).

Ultimately, your body is a phenomenal source of feedback. If it is telling you to stay up during the night, and you feel great afterward, then go for it as it is likely OK for you. The key is to honor the signals your body is giving you no matter what some “expert” tells you. My experience, however, is that it is very rare for most to be honestly and consistently in communication with their body's signals, and that is a powerful reason why so many get sick.

Keeping Your Body Clock Running Smoothly

The following tips can help to keep your circadian rhythm in its natural cycle:
  • Sleep in total darkness! If there is even the tiniest bit of light in your room it can disrupt your circadian rhythm and your pineal gland's production of the hormones melatonin and serotonin.
This is the “hidden” secret that most people tend to ignore.  It was recently brought to my attention by my close friend, and highly knowledgeable chiropractor, Dr. Lloyd Fielder who told me that he never fully appreciated the power of this intervention. He recently installed blackout drapes in his bedroom and was shocked at how much better he felt -- it radically improved the quality of his sleep. Personally, I sleep in a room that is so dark, it’s even pitch black at noon.
  • Sleep when it’s dark outside and get up when the sun comes up. This is another largely ignored -- yet vitally important -- health principle. You should at least strive to sleep between 10 p.m. and 6 a.m. This means you should be in bed, with the lights out, by 10 p.m. and be up by 6 a.m.
  • Avoid working the night shift. It’s been linked to significantly lower levels of serotonin, which may cause sleep problems, anger, depression and anxiety. If you currently work the night shift, I would strongly suggest trying to switch your hours, or at the very least not keeping the night shift for longer than a couple of months at a time (and giving your body a chance to readjust in between).
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Community Comments ( 41 )
 Comment on this Article
  
  
mmc88121
 [ Joined on 11/06 ] [ Posted on April 3, 2008 ]
10 Points        
   
 
Moderator User
They are still looking for ways to fool mother nature instead of working with nature to help cure our dis-eases.  "The amino acid also could be a novel target for drug compounds regulating body clocks."

Mary
 [ Reply ]
  
  
HealthCoachSandraG
 [ Joined on 03/08 ] [ Posted on April 4, 2008 ]
9 Points        
   
 
Apprentice User
Ayurveda (science of life, from India) has know for thousands of years how the internal body clock works.  The answer has never been to figure out how to control it, but rather to learn how to work with it naturally.  There is an optimal time to rise, exercise, eat your largest meal, stop eating for the day and go to sleep.  Following your natural cycle improves health.  Messing with this internal chemistry (to sell another drug I'm sure) could just cause another unintential detrimental chain reaction. 
 [ Reply ]
  
  
Linda24
 [ Joined on 11/07 ] [ Posted on April 8, 2008 ]
5 Points        
   
 
Novice User
I only need about 6 hours of sleep each night.  I feel fine during the day - I don't feel fatigued or anything.  So I think the "everyone should get 8 hours" doesn't necessarily apply to everyone. 
 [ Reply ]
Mercola
  
Haras
 		[ Joined on 02/07 ]  [ Posted on April 24, 2008]
3 Points        
   
Novice User
  Mercola

Watch that you're not living on adrenalin during the day as a result of disrupted cortisol levels due to insufficient sleep.  Stress hormones are like amphetamines and give you all the energy you need.  They're performance enhancing hormones and it's common for people to feel no fatigue for years even though they're working and playing hard with not enough sleep.  It's not until they burn out - commonly after a major scale stress or viral infection that drains your reserves that you actually feel fatigued.

Just a thought.

Sarah
Mercola
  
Pat Ormsby
 		[ Joined on 06/06 ]  [ Posted on April 24, 2008]
       
   
Savvy User
  Mercola

I agree with Linda.  There are people who sleep only four hours a night and feel refreshed.  If someone who needs eight marries into such a family, they never are allowed enough sleep.  Most of the Japanese I ask claim to need only six, but they may be embarrassed if they really need more.  Thank goodness my husband needs eight!  I need as many as nine.  Oddly, the people I know in Siberia sleep a lot.  It may be genetic and climate-related.
Mercola
  
Islander
 		[ Joined on 03/07 ]  [ Posted on April 24, 2008]
2 Points        
   
Moderator User
  Mercola

Boy howdy, Pat Ormsby, if I lived in Siberia I wouldn't want to wake up either!
  
  
charmus
 [ Joined on 02/08 ] [ Posted on April 24, 2008 ]
3 Points        
   
 
Novice User

> Ultimately, your body is a phenomenal source of feedback. If it is telling you to stay up during the night, and you

> feel great afterward, then go for it as it is likely OK for you. The key is to honor the signals your body is giving you

> no matter what some “expert” tells you. My experience, however, is that it is very rare for most to be honestly and

> consistently in communication with their body's signals, and that is a powerful reason why so many get sick.

Thank you Dr. Mercola, I have been advocating this to so many people...to listen to their bodies' signals. I do and therefore haven't been sick in years. I am night owl, but I keep a regular schedule and go to sleep between 2-3 am. I have ideal weight, exercise moderately and eat healthy. I sleep very well, usually fall asleep 5-10 min after going to bed. I

PS: Unfortunately, when you take meds, you often won't be able to hear your body's signals. I do not take any meds. This is why I can listen to my body's signals and am so healthy!

PS2: Try to sleep as close to a tree as possible. Take the closest tree to your bedroom and visualize that tree to help you fall asleep and to recharge your energy while you sleep and be thankful to that tree. Also at the same time stop worrying about losing sleep and try to get at least 6-7 hours of sleep. With a combination of these, you will see how your sleep will improve before you know it, but be patient please!

 [ Reply ]
  
  
ilovewings
 [ Joined on 04/08 ] [ Posted on April 25, 2008 ]
2 Points        
   
 
Novice User

Bad Advice: if you have to go to the bathroom DON'T TURN THE LIGHT ON?? WHAT KIND OF ADVICE IS THAT?  I guess it is better to slip and fall and break a hip that to get a little light into your life in the middle of the night; please USE COMMON SENSE

 [ Reply ]
Mercola
  
Magnolia
 		[ Joined on 06/06 ]  [ Posted on May 4, 2008]
       
   
Savvy User
  Mercola

Hi ilovewings! I don't turn on the light to go to the bathroom but common sense told me to move everything I might trip over on the pathway to the bathroom and make it as straight and clear as possible. Also have you ever heard of a "chamber pot?" They were used (and my grandmother's house had them in every bedroom) so people would not have to stumble outside to the "outhouse." Might be a useful piece of furniture to have and be stored under the bed during the daytime. ;)
  
  
Aaltrude
 [ Joined on 04/07 ] [ Posted on April 4, 2008 ]
2 Points        
   
 
Savvy User
My body adjusts very quickly to the light/dark (day/night) signals. I sleep more in the winter and less in the summer and also do not suffer from jet lag. This does however mean that shift work is not good for my body.
 [ Reply ]
  
  
babyblue23
 [ Joined on 04/08 ] [ Posted on April 25, 2008 ]
1 Points        
   
 
Novice User

Hi all!

just like a few of you, I also cannot get more than 5~6 hours of straight sleep.  :(

but I agree, having the bedroom as dark as possible helps.

I have one guestion tho. I routinely let my dog out a night to relieve himself 2 or 3 times a night and have been doing this for more than 12 yrs. Could this nightly routine be dementrial to me? I feel I must let him out.....

by the way, I am so glad I found Dr Mercola and this community!

:D

 [ Reply ]
Mercola
  
Gazer
 		[ Joined on 03/08 ]  [ Posted on April 27, 2008]
1 Points        
   
Novice User
  Mercola

I'd just leave the dog outside all night or at least cut back on the water it drinks in the evening.  Your routine is certainly not something I would be doing.
  
  
Esoterical Angel
 [ Joined on 02/08 ] [ Posted on April 24, 2008 ]
1 Points        
   
 
Novice User

I've always been a night owl, but over the last 15 years the ability to sleep 5 hours in a row has been 99% elusive.  I have gone to Doctors, studied the problem, darkened my room so that it is pitch black in the day time, and 1 - 3 hours in a row is all I can get.

Recently a Doctor ran an adrenal test that involved testing the saliva 4 times in a 24 hour period.  My cortisol levels were so high he said he wondered how I ever slept.

He put me on Phosphatidyl Serine Complex which I take one hour before bedtime.  the last test results showed that my cortisol levels at midnight and 8 a.m. are normal, but still very high at noon and 4 pm.  Cortisol should be low at night so you can sleep and higher in the morning so you want to wake up.  My levels prevented me from sleep, and going to bed every night at 10:00 did NOT help, but only caused frustration.  I am now able to go to bed on most nights several hours earlier than the 3 and 4 a.m. of before.  Hopefully as the cortisol levels become normal, I will be able to go to bed at 11 p.m. and wake up 8 hours later - - refreshed.

The other change I have seen since taking that supplement at night, is that I have had several nights where I have slept over 5 hours straight, and twice that I slept over 6 hours straight.  

Sleeping medications are not an option since I have sleep apnea.

It saddens me that over 15 years of unrefreshing sleep had to be experienced before a Doctor ran a test to identify a problem.  

 [ Reply ]
Mercola
  
veritas
 		[ Joined on 01/07 ]  [ Posted on April 28, 2008]
       
   
Novice User
  Mercola

  Cortisol levels tend to rise throughout the day as a result of stress.  Continual output of cortisol destroys the ability of certain hormone receptors in the brain to recognize the need (or lack thereof) for production of stress hormones.

  Phosphatidyl Serine repairs the link between the adrenals and the brain, normalizing cortisol levels. One reliable indication that you would benefit from PS supplementation is feeling tired even after many hours of sleep, or not having/remembering your dreams.  

  High cortisol prevents the brain from entering REM sleep and contributes to muscle wasting and fatigue.
  
  
Dr.mountain mama
 [ Joined on 02/07 ] [ Posted on April 24, 2008 ]
1 Points        
   
 
Novice User

"And in one surprising finding, researchers found that a single amino acid change in a protein triggers a chain of genetic events involved in internal timekeeping.

If this single modification is impaired, it could disrupt the cascade and serve as the underpinning of circadian rhythm-related ailments."

That last line made me wonder if somehow the GMO frankenfoods being dumped in our food supply might be operational in disrupting biorhythms. Jeffrey Smith has linked aberrant proteins in GMO foods with allergies.  Perhaps they are also causing sleep problems as well.   Just one more reason to buy local, avoid processed foods and eat organic as much as possible.    

 [ Reply ]
  
  
prune unit
 [ Joined on 06/06 ] [ Posted on May 26, 2008 ]