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CIRCADIAN RHYTHM DISRUPTIONS » Fertility issues, since the circadian OVERALL HEALTH
rhythm can cause hormone
Your brain has a master clock, also changes that may interfere with GET INTO A
known as the suprachiasmatic reproduction SLEEP ROUTINE
nucleus, that coordinates all the
circadian rhythms in your body. » Metabolism disorders, which can If you’re struggling to fall asleep at night, don’t
These rhythms include your patterns lead to weight gain, metabolic reach for the over-the-counter medications.
of sleep, digestion, body temperature, syndrome and diabetes According to Harry Strothers, MD, MMM,
hormone activity and energy use. For CAQ-G, FAAFP, Chief of Atrium Health Navicent
instance, you typically sleep at night » Mood disorders, such as anxiety Primary Care West Macon, those medications
and are awake during the day. Your and depression can do more harm than good.
body temperature is cooler at some
times and warmer at others. These » Weakened immune system, which “Over-the-counter sleep medications all
are all rhythms governed by your means you might get sick more have side effects, and those side effects get
internal clock. frequently, have infections or not worse as you get older,” Dr. Strothers says.
recover as quickly “Sleep medications don’t fix the cause of
The master clock is incredibly whatever is keeping you from falling asleep. It’s
sensitive to light, and the light-dark GETTING HELP easy to fall into a cycle of depending on these
cycle of sleeping at night and being medications.”
awake during the day helps reset the The longer a circadian rhythm
master clock each day. If you don’t remains disrupted, the more damage If you’re suffering from temporary problems
have a natural sleep-wake cycle, it can do. Dr. Strothers suggests with falling asleep, it could be your sleep
you’re working against your body’s seeing your doctor to get medical hygiene—the environment and routine that
biological rhythm. help rather than trying to treat your allow you to fall and stay asleep. To create the
sleep issues on your own with over- best sleep scenario, try these five tips.
“People who work nontraditional the-counter medications.
hours, like those who work night 1. Get on a schedule. Go to sleep and wake
shifts or flight attendants and pilots “Doctors will go through a whole up at the same time each day—even on the
who frequently cross time zones, are diagnostic process to find out how weekends. You’ll never develop a sleep pattern
the most likely to develop circadian your sleep cycle is off, and that if you have a changing schedule.
rhythm problems,” Dr. Strothers process usually starts with a set
says. “But it’s not always about of questions about your normal 2. Find your routine. If you have a consistent
work schedules. Some prescription 24-hour sleep period,” Dr. Strothers plan for winding down at night and getting in
medications, including specific says. “We go through your history bed, you’re more likely to be able to fall and
categories of antidepressants, can of medications, medical problems stay asleep. Begin winding down about 30
also cause disruptions.” and behaviors to figure out how you minutes before you get in bed—try taking a
got to that point before we try and bath, listening to soft music or reading.
When your circadian rhythms are correct it.”
disrupted, you can easily develop 3. Turn off the electronics. The blue
sleep problems, such as shortened Once it’s determined that you light from electronics can interfere with your
or interrupted sleep, or excessive actually have a circadian rhythm circadian rhythm and keep you awake at night.
sleepiness. But the health problems disorder, your doctor will work with Blue light suppresses the production of the
don’t stop there. Circadian rhythm you on a treatment process that sleep hormone melatonin. As you’re winding
disruptions are also linked to: can include scheduled exposure to down for the night, stay away from your laptop,
» Behavioral disorders, including daylight and possibly short-term tablet and cellphone. If you’re one of the 62%
medications. of Americans who report that they sleep with
difficulties controlling emotions, their phones at night, turn it to airplane mode
stress management problems and “If you have a problem with sleep so you’re not disrupted by text messages and
poor decision-making rhythm that lasts longer than a week phone calls.
» Cardiovascular issues, including and can’t be attributed to an issue
atherosclerosis, blood pressure like jet lag, contact your primary 4. Get comfortable. Make your bedroom
issues and stroke care provider,” Dr. Strothers says. as tranquil as possible. Get the temperature
» Cognitive issues, including lack of “Our goal is to help you shift your to about 65 F, use room-darkening curtains to
concentration, memory issues and biological clock back to its normal block out light and close doors to make it quiet.
problems with motor skills rhythm.”
» Digestive problems, including 5. Make good lifestyle choices. Exercise
irritable bowel syndrome, TO FIND A PRIMARY CARE regularly—but not too close to bedtime—don’t
gastroesophageal reflux disease, PROVIDER AT ATRIUM HEALTH smoke, limit caffeine and alcohol, and eat lightly
ulcers and bowel inflammation NAVICENT, VISIT WWW. before bed.
NAVICENTHEALTH.ORG AND
CLICK ON “FIND A DOCTOR.”
9WINTER 2021 | navicenthealth.org 
