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mgr farm. z Apteki Zdrowie Poznań 29 Posts View posts
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Impact of time change on biorhythm and management methods
Biological rhythm of the day
The diurnal rhythm is a key element in the functioning of the human body. It is regulated by many factors, including exposure to light and darkness. Our body works like a clock, and disruption of biorhythm can lead to various health problems.
Sleep plays a key role in regeneration, tissue repair, memory consolidation and hormone balancing. Lack of sleep can lead to increased stress levels, difficulty concentrating, irritability and decreased ability to handle difficult situations.
Effect of light on diurnal rhythm
One of the main factors affecting the diurnal rhythm is light. Melanopsin ganglion cells in the eye respond to light by transmitting information to the suprachiasmatic nucleus, called the "internal clock." This connection regulates various biological processes depending on the time of day.
Exposure to light in the morning inhibits the secretion of melatonin, the sleep hormone, while the absence of light in the evening stimulates its production. Therefore, it is important to avoid excessive light before bedtime, especially from electronic sources.
Changing the time vs. disturbing the diurnal rhythm
Changing the time, especially during the transition to daylight saving time or winter time, can disrupt the diurnal rhythm. Our internal clock does not immediately synchronize with the new time, which can lead to sleep disturbances, excessive sleepiness and a decline in cognitive performance.
Sleep disorders associated with the time change include difficulty falling asleep, waking up in the morning and excessive daytime sleepiness. Shift workers are particularly at increased risk for diseases such as obesity and diabetes.
Managing the time change
To help ease the adjustment to the new time, it's a good idea to:
- Gradually adjust your sleep rhythm: a few days before the time change, go to bed and get up 15 minutes later, preparing your body for the new schedule. Avoid
- caffeine and alcohol before bed: these substances can disrupt sleep, making it harder to fall asleep.
- Create a suitable sleeping environment: a quiet, dark bedroom promotes better sleep
- .
- Use blackout curtains to block out excessive light. Use earplugs to mask unwanted sounds.
- Adjust the room temperature to ensure a comfortable night's sleep.
- Set up a relaxation program before bedtime: a relaxation routine, like reading or meditation, helps prepare the mind and body for sleep.
- Limit contact with electronic devices before bedtime: the blue light emitted can interfere with melatonin production .
Melatonin: the key to healthy sleep and harmony of the biological clock
Melatonin, popularly known as the "sleep hormone," is an extremely important chemical compound produced by the pineal gland - a small gland located in the brain. Its role in our lives is considerable, affecting mainly the regulation of the diurnal rhythm and controlling the body's sleep-wake cycle.
Regulation of the sleep and wakefulness cycle
Melatonin plays a key role in telling the body that it is time for rest and recovery. It is naturally released into the blood in the evening and at night, reaching its peak level before bedtime. This is when it signals the body to start preparing for sleep. Melatonin helps us adjust to the natural rhythm of day and night, regulating our internal biological clock.
Support for health
In addition to its role in regulating sleep, melatonin also has powerful antioxidant properties. It acts as a kind of guardian of our health, helping the immune system fight off harmful substances. This makes the hormone not only key to restful sleep, but also to the body's overall well-being.
Melatonin supplementation
For those struggling with insomnia or sleep disorders related to time zone changes, melatonin supplements can help. However, it is important to consult a doctor or pharmacist before reaching for this type of support. Dosage and timing of melatonin administration may vary depending on individual needs and medical recommendations.
How does melatonin work?
Melatonin works by interacting with specific receptors in the brain and other parts of the body. When light levels decrease, the pineal gland begins to release melatonin into the blood, which signals the body that it is time to prepare for sleep and rest. By regulating body temperature, lowering blood pressure and slowing the heart rate, melatonin prepares our body for restful sleep.
It is worth noting that melatonin is not only a sleep hormone, but also the key to the harmonious functioning of our biological clock. Let's take care of our mental and physical health by giving our body a chance to recover with a balanced sleep and wakefulness rhythm, supported by the natural power of melatonin.
Calivita's Melatonin 1 mg and Melatonin 3.0 can help regulate sleep, especially for insomniacs, jet lag, night shift workers or the elderly.
Summary
Changing the time can affect the diurnal rhythm and disrupt sleep. Managing this process is key to maintaining a healthy lifestyle. Gradually adjusting to the new schedule, creating an appropriate sleep environment and possibly supplementing with melatonin are effective strategies for coping with the time change.