What is the Circadian Rhythm?


The circadian rhythm refers to the biochemical, physiological, and behavioral changes in living organisms that follow a roughly 24-hour cycle, driven by the Earth’s rotation. It is one of the body’s fundamental biological mechanisms, regulating processes such as the sleep–wake cycle, hormone secretion, body temperature, and metabolism (Tüzer & Altıntoprak, 2018).

  • Several environmental factors influence the circadian rhythm:
  • Light–dark cycles
  • Meal timing and eating patterns
  • Physical activity levels
  • Use of electronic devices before sleep
  • Exposure to artificial light

Disruption of the circadian rhythm can lead to sleep disorders and various other health problems.

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How It Works

The circadian rhythm is one of the body’s four main biological rhythms and is primarily controlled by the suprachiasmatic nucleus (SCN) in the brain.

  • The retina in the eyes detects changes in light and darkness in the environment.
  • These signals are transmitted to the SCN.
  • The SCN sends messages to other parts of the brain to regulate hormone secretion (such as melatonin) and body temperature.
  • This system determines when we fall asleep and when we wake up (Refinetti, 2016).

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Factors That Disrupt the Circadian Rhythm

  • Traveling across multiple time zones (jet lag)
  • Consuming caffeine late at night
  • Substance use (alcohol, nicotine, etc.)
  • Working night shifts
  • Exposure to phone, computer, tablet, or TV screens before bed
  • Irregular meal times
  • High stress levels
  • Too little or excessive physical activity
  • Late-night social activities
  • Certain medical conditions (e.g., sleep apnea, depression)

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Signs of Circadian Rhythm Disruption

  • Difficulty falling asleep despite going to bed
  • Trouble sleeping even when physically tired
  • Frequent night awakenings
  • Memory and concentration problems
  • Feeling unrefreshed after adequate sleep

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Regulation and Support Strategies

To maintain a healthy circadian rhythm:

  • Keep consistent sleep and wake times
  • Get adequate exposure to natural daylight
  • Limit screen time in the evening
  • Exercise regularly
  • Avoid heavy meals and caffeine in the evening

Additionally, therapies aimed at balancing the energy field (aura) may help reduce stress and support better sleep quality.

 

References

  • Refinetti, R. (2016). Circadian physiology. CRC Press.
  • Tüzer, T., & Altıntoprak, E. (2018). Circadian rhythm and mental health. Current Approaches in Psychiatry, 10(1), 21–33.
  • Wright, K. P., et al. (2013). Entrainment of the human circadian clock to the natural light-dark cycle. Current Biology, 23(16), 1554–1558.
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