dave hompes circadian rhythm - amazon s34/... · dave hompes circadian rhythm circadian ... i asked...
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DaveHompesCircadianRhythmCircadian,ordaily,rhythmisoneofthemostoverlookedfactorsinhealth.Everyfunctioninyourbodyistiedtoyourdailymetabolicpattern:appetite,digestion,energy,detoxification,hormones,waking,sleeping,growth,repairandmore,arealltiedwithyourrelationshipwiththelightanddarkcyclesoftheplanet.InsomeofthecasesIhaveworkedwith,fixingcircadianrhythmwasthemostimportantfactortoaddressandmyexperiencesmatchthoseofauthoritiessuchasDr.JackKruse,aneurosurgeonwhoinsiststhatcircadianrhythmisasimportant,ifnotmoreso,thannutrition.TakeToddy,forexample.Toddyisafantasticguy.HeiscurrentlyaprofessionalsoccermanagerinBulgaria,andwasformerlyaPremierLeagueandinternationalplayer.Hewasfeelingtiredandjustnothimself.Wefixeduphisdiet,didaloadoflabtestingandfoundouthisnutritionalandhormonalimbalances.Hetooksometargetedsupplementsandfeltbettertoadegree.However,eventhoughhewaseatingbetterandtakingsupplements,Toddystillfelttiredinthemorning.Iaskedhimwhattimehewasgoingtobed,andhesaid1-2am.Icursedmyselffornotaddressingthisissuesooner,andrecommendedhegraduallypulledforwardhisbedtimeuntilhewasretiringeachnightascloseto10:30pmaspossibleeverynight,includingweekends.Toddy’sentireenergypatternchangedveryquicklyandhefeltontopofhisgame.Despiteawealthofresearchandscientificdata,thewesternmedicalsystemcontinuestoignoretheroleofcircadianrhythminhealthanddisease,andmanypatientsprefertoseekapill,potionorlotion,tofixsymptomsthatarebeingcausedbycircadianmismatches.This,ofcourse,doesn’tworkverywell.Let’smakesurewegetyourcircadianrhythmoptimizedasquicklyaspossiblesoyoubenefitfromahealthyrelationshipbetweenyourself,theEarth,theSunandtheMoon.AboutYourCircadianRhythmTheconceptofcircadianrhythmissimple,butthedetailsarenot.Insimpleterms,it’sallabouthowyourphysiologyandmetabolismsynchronisewiththe24-hourlightanddarkcyclesoftheEarth.Whenyoulookdeeplyintohowthesecyclesaffectyourbody,itbecomescomplex.Atthisstage,I’llkeepthediscussionsimple.Inrecenttimes,thescientificliteraturehasshedincreasinglight(nopunintended)ontheimpactofcircadianrhythmsonhealthanddisease.Thefancytermusedintheliteratureischronobiology(“chrono”=time).Someofthe
commonsymptoms,disordersanddiseasesassociatedwithchangesincircadianrhythminclude:
• Obesity• Energybalanceandmetabolism• Digestivefunction• Microbiome• Hormonefunction• Diabetes• Mooddisorderssuchasanxietyanddepression• Insomnia(obviously,assleepispartofthecircadiancycle)
It’sreallyimportanttopointoutthatyourcircadianrhythmconcernsmuchmorethanjustsleep.Takealookatthediagramsbelow.You’llseethatmanydifferentfunctionsaretiedtocircadianrhythm,includingdigestivefunction,bloodpressure,bodytemperature,reactiontime,hormonelevels,cardiovascularfunctionandstrength.Themoreyouscrambleyourcircadianrhythm,themorechanceyouhaveofdevelopinghealthandperformanceproblems,andthelesschanceyouhaveofovercomingexistingones.
Likeitornot,you’restillananimal
About2.6to2.8millionyearsago,environmentalpressuresintheEastAfricanRiftarealedtoarapidshiftinchimpanzeegenesandgeneexpression,andoutpoppedhumanbeingswithbigbrainsandanabilitytostandontwolegs.Thehumanbrainanditscapacitytohousea“highermind”haveenabledthecreationofanunbelievablearrayoftechnology.Thistechnologybringswithitbenefitanddrawback,pleasureandpain.Electricity,anicewarmbedtosleepin,artificiallight,TVforentertainment,mobilephonesandlaptopsetc.offersignificanthumanbenefitsandpleasures.However,atthesametime,technologybringsadverseconsequencesassociatedwithbasicanimalandphysiologicalrequirements.Ifyouarenotawareofthesepossibleproblems,theymaybecomeastumblingblockinyourquesttoovercomesymptomsandoptimiseyourhealthandperformance.Oneconsequenceofourtechnologicalinventionsisourdisconnectionfromthenaturalcyclesofthesolarsystem.Ultimately,wearestillanimalsthathaveevolvedtolivesynchronouslywithkeymetabolicswitches,triggersanddrivingforces.Thelightanddarkcycleofourplanetisoneofthemostimportantoftheseregulatoryenvironmentalmechanisms,butourtechnology-drivenbehaviorhaschangedourrelationshipwiththiscycle.
WhatisAutophagy?Overthecourseofaday,ahealthycellproceedsthroughametaboliccycle.Atsometimesproteinswillbesynthesized(built)andatotherstheywillbebrokendownordestroyed.Thedestructionpartofthecycleiscalledautophagy,meaning“self-devouring”anditisveryimportant.Although“self-devouring”soundsnastyandmasochistic,optimalautophagyisessentialtohealth.Itisbestdescribedastheprocessbywhichcellscleanoutdebris,detoxify,repairandregeneratethemselves.Autophagyishelpingyougetridofyourfaultypartsandevengobblingupcancerousgrowths.Tostayhealthy,ortoheal,youhavetohaveagoodlevelofautophagy.Thescientificimportanceofunderstandingautophagywashighlightedwhenthe2016NobelPrizeinPhysiologyorMedicinewasawardedtoYoshinoriOhsumiforhisdiscoveriesofmechanismsforautophagy.Whenautophagyisworkingwell,itbringsmanybenefits,including:
• Protectionagainstpsychiatricdisorders
• Preventionofneurodegenerativedisorders• Helpstofightinfectiousdiseases• Regulatesinflammation• Improvesmuscleperformance• Mayhelpcancerprevention(butcanalsosupportcancergrowthonceit
hasdeveloped)Yourdietandlifestylehabitssignificantlyimpactautophagy.Circadianrhythmandsleepdisturbancecandisruptautophagy.Exercise,forexample,affectsautophagyandsodoesfasting.Indeed,intenseexerciseandfastinggreatlyassistautophagy.WhatarethemainCircadianRegulatorsorCues?Ourbodiesneedcuesaboutthetimeofdayfromtheenvironment.Itistheseenvironmentalcuesthatletusknowwhentosynchronisedifferentmetabolicactivities.Thesecuesarecalledzeitgebersortime-givers.Morespecifically,zeitgebermeans“arhythmicallyoccurringnaturalphenomenonthatactsasacueintheregulationofthebody'scircadianrhythms,”or“anyexternalorenvironmentalcuethatentrainsorsynchronizesanorganism'sbiologicalrhythmstotheEarth's24-hourlight/darkcycleand12-monthcycle.”Knowingwhatyourzeitgebersareandhowtheyaffectyouprovidesanopportunitytocontrolandpurposefullyusethemtoyouradvantageratherthanhavingthemcontrolyourphysiologyandrunyourlife!Themajorzeitgebersinclude:
• Lightanddarkcycles–theday/nightandseasonalcycles• Temperature–seasonalcycles• Tides–ifthemoon’sgravitationalpullisstrongenoughtoinfluencethe
hugeoceansofEarth,coulditbethatthemoonalsoinfluencesthetidesofourownfluids?Theword“lunatic”wasactuallydevelopedfromtheconceptofthemooninfluencingbehavior!
• Foodavailability(feeding/starvationcycles)–associatedwithfoodavailabilitythroughthedifferentseasons
• Foodmetabolites(e.g.glucose)–again,relatingtothetypesoffoodyoueatatdifferenttimesoftheyear
• Foodtiming–thetimeofdayyouchoosetoeat• Physicalactivity/rest–typeandtimingofactivityeachdayand
accordingtotheseasons• Socialcontact–aninterestingoneisthesynchronizingofmenstrual
cyclesinwomenlivingtogetherTheDailyLightandDarkCycle
Formostpeople,thelightanddarkcycleofdayandnightistheprimarycircadiancue.Lightexposureanchorshumanlife,includingphysiology,totheriseandfallofthesun.Lightentersyoureyesandphotoreceptorcells,whichtriggernervesignalstotraveltoandhitastructureinyourbraincalledthehypothalamus.Interestingly,hypothalamusisthemasterregulatorofyourthyroid,adrenal,reproductive,digestiveandotherfunctions,whichbeginstoexplainwhylightanddarkaresoimportantintheregulationoffunctionstiedtotheseglands,organsandsystems.Specifically,thereisanervestructureinyourhypothalamuscalledthesuprachiasmaticnucleus(SCN).IknowIsaidI’dkeepthisinformationsimple,butIthinkit’sgoodtoknowthenamesofsomeoftheseimportantbodyparts!ThediagrambelowshowshowtheSCNreceiveslight,whichleadstoresponsesinphysiologyandbehavior.
Theoutputrhythmsshowninthediagramincludethestimulationofthyroid,adrenal,reproductive,digestiveandmanyotherfunctions.ThisadditionaldiagramhighlightstherangeoffunctionsunderthecontroloftheSCN:
AsaresultlightstimulusintotheeyesandthenintotheSCNcanhaveadramaticimpactonyourmetabolism.Ifoundwelloveronehundredstudieslinkingfaultycircadianrhythmwithdigestive,detoxification,liver,kidney,cardiovascular,thyroid,adrenal,reproductiveandotherdisorder.CircadianrhythmuncouplingTechnologyandthebehavioritfacilitatescanuncouplehumancircadianrhythm.Iwouldgoasfarassayingthatnearlyeveryonehassomedegreeofcircadianmismatch,oruncoupling,wheremetabolicfunctionhasfallenoutofsynchwiththelightanddarkand/orannualrhythmofthesurroundingenvironment.Howdoesthishappen?Herearesomeofthecommonwayswecausecircadianmismatches:
• Notgettingtobedattherighttime• Inconsistentbedtimesandwaking/risingtimes• Inconsistenteatingpatterns• Workinglate• Socialengagements-thismessedmeupin2007!• Indoorlightsinthehomeatnight• WatchingTV,computeruse,videogames• Mobile/smartphones• Eatingtooclosetobedtime• Sub-optimalsleephygiene–roomistoolightornoisy,toowarmorcold,
poorbladdercontrol,kidswakingyouup,exposuretoEMFs,etc.• Warmthindoorsduringwinterwhenit’scoldoutside• Eatingfoodsoutofseason• Eatingthewrongfoodsingeneral(junkfood,etc.)• Chronicinflammation-infections,toxins• Stress
Iwillnotaddressallthesefactorshere,butlet’slookatsomeofthemostcommonones.I’llcovertheotherfactorsinseparateinstallments,astheyrequireentirearticlesalloftheirown.Atthispoint,I’dliketomakeaveryimportantstatement–oneyouhaveseenmemakebefore,andoneyou’llseememakemanytimes.
Youcannotexpecttoreversechronichealthcomplaintsoroptimizeperformancebymaintainingthesameenvironmentsinwhichthedecline
wascreatedinthefirstplace.Yourenvironmentismuchmorethanjustfood,digestiveinfectionsandnutrients.ItisEVERYTHINGaroundandinyou.
Theseenvironmentsarebothexternalandinternalandarecoveredindetailseparately.
WhatIambasicallysayingisthatinordertogettowhereyouwanttogo,yourinternalandexternalenvironments,andyourrelationshiptothem,needstochange.SomepeoplefinditeasytoaddresstheissuesI’mabouttoaddress,andsomedon’t.Unfortunatelythereisoftenaclashbetweenhumanhabits,behaviorsandpreferences,andtheactionstepsneededtogetresults.Itisnotalwayseasytoletgoofthethingsyoulikedoing!People-includingthoseclosetoyou-maywellcommentandevencriticizeifyoudaretorebelagainstsociety’sschedule.BluelightcanbereallybadTheelectromagneticspectrumcontainsawiderangeofdifferentfrequencies,butonlyafractionofthesefrequenciesareavailabletooursenseofsightasvisiblelight.Eventhoughwecansee(andhear)butatinyfractionoftheentirespectrum,allwavelengthsinfluenceourhealthandbehaviorandlifeexperience.Oneofthemostintriguingaspectsoflifeisthateverycell,moleculeandatomabsorbsandemitslight,butthatdiscussionisforanothertime.
Inthediagramsaboveyoucanseethefamiliarvisiblelightspectrum,withvioletontheleftandredattheend.Extendingbeyondviolet,wereachultra-violet,thenx-rayandgammarayfrequencies.Extendingpastred,wehaveinfrared,microwave,FM,TVwaves,shortwaveandAM.
Weevolvedtowakeandrisewiththesunandgotosleepaftersunset.Beforemoderntechnology,lightsourcessuchasfire,candles,andlampsemittedyellow,orange,andredlight.Theselightshavemuchlessimpactinourcircadianrhythmandsleep-wakecyclesthanbluelight.Manystreetlights,modernlighting,TV,computers,smartphonesanddigitalclocksresultinmoreblue-whitelightintheenvironmentingeneral.Moreover,astechhasdeveloped,we’vebathedourselvesinbluelightmoreandmoreduringtheeveningandatnight,whichcreatescircadianmismatches,altersmetabolism,hormone,immuneanddigestivefunction.Bluelightisgenerallyfineandbeneficialinthemorningandearlyafternoon,butwe’resimplynotsupposedtobatheinitintheeveningandnighttime,certainlynottotheextentourtechnologyallowsthesedays.KEYPOINT:ithasbeenshownthatexposuretolightattheblueendofthespectrumintheeveningsuppressesmelatoninproduction.Thissuppressionisdose-dependent:themorebluelightthereis,andthelongertheduration
ofexposure,themoremelatoninsuppressionthereis.Melatoninisneededforsleepandcircadianrhythm.Itisaveryimportantantioxidant,supportstheimmunesystemandreducesinflammation.Thislistofmelatonin’sbeneficialeffectsisimpressive,andextendstostomachprotection,reductionofheartburnandGERD,heart,nerveandbrainprotection,bloodpressureanddiabetesmanagement,andmore.Wikipediahasacoupleofusefultablestohelpusunderstandhowpowerfullightiswhenitcomesfromnaturalsources:
Togiveyouanideaofhowsensitivewearetolight,considerthatamere5luxoflight(atinyamount)candisruptcircadianrhythminmice.Thisismuch,muchlowerthanlightsinthehome,andbrightlightdevicessuchasiPhonesandTVsthatemitlightatabout10,000lux.
5luxispresentinyourbedroomevenifyoushutyourlightsoffbuthaveanightlight,orifyouaregettinglightfromstreetlightsorneighbours’securitylights.Ifyouliveinacity,youarelitupallthetimewithbluelightfrequenciesunlessyoudosomethingaboutit.
Amere8luxcaninhibitmelatoninsecretion.StaringattheTV,computerorsmartphoneprovidesabout1250timesthisamount.
BOTTOMLINE:Whenyouareexposedtolight–especiallybluelight–intheeveningoratnight,yourbodythinksitisdaytime.Anymetabolicprocesstiedtocircadianrhythm(i.e.mostofthem!)canbeaffected.Itisnot
unreasonabletocallthisissueLIGHTPOLLUTIONanditisnotunreasonabletoconsiderthesituationamajorpublichealthissue.
Someadditionfactsandfiguresforyou,courtesyofcarefulresearchdonebyJosephCohen,at“SelfHacked”:
“Atheoreticalmodelofdifferenttypesoflightandexposuresindicatesthefollowingformelatoninsuppression:
-Monochromaticredlightat100lux,areasonablelivingroomlightinglevel,wouldtake403hoursofexposuretosuppressmelatoninby50%(hint:redlightatnightispreferredtoblue).
-Candle–66minsuppressesmelatoninby50%
-60-wattincandescentbulb–39minsuppressesmelatoninby50%
-58-wattdeluxedaylightfluorescentlight–15minsuppressesmelatoninby50%
-Purewhitehigh-outputLED–13minsuppressesmelatoninby50%
After1hroflightatmidnight,melatonincouldbesuppressedupto71%,67%,44%,38%,and16%withintensitiesof3,000,1,000,500,350,and200lux,respectively.
Melatoninlevelsarereducedmostwithdilatedpupilsexposedto90minofmonochromaticbluelightfrom2:00to3:30AMatabrightnessof0.1lux,whichisequivalenttothelightofafullmoon.
Bluelight,evenatadim,moonlightlevel(0.1lux),suppressedmelatoninproductionmorethananyotherwavelength.
Peoplewithlightcolouredeyes(blueorgreen,forexample)aremoresusceptibletomelatoninsuppressionbybluelightthanthosewithdarkereyes.”
Ifoundthelastpointabouteyecolourveryinteresting.Assomeonewithbrowneyes,Ihaveneverreallystruggledwithsleepandwonderwhethermyeyecolourdesensitisesmetosomeofbluelight’snighttimeeffects.
Additionalproblemswithbluelightatnight
AsIdelveddeeperintotheresearch,Ifoundstudiesandreviewsrevealinghowcircadiandisruptionadverselyaffectsfertility,placentafunctionandfoetalhealth.
“Bothstablecircadianrhythmsandcyclicmelatoninavailabilityarecriticalforoptimalovarianphysiologyandplacentalfunction.Becauselightexposureafterdarknessonsetatnightdisruptsthemastercircadianclockandsuppresseselevatednocturnalmelatoninlevels,lightatnightshouldbeavoided.”(Reiteretal,2014)
Someadditionalproblematicbluelightexposureeffectsinclude:
• Increasescortisol,whichshouldbeatitslowestintheevening• Increasesalpha-MSH,whichimpactsweightmanagementand
inflammation• Worsenssleepquality(unsurprisingly)
o Increasethetimeittakestofallasleepo Reducetotalanddeepsleepdurationo Reduceoverallsleepqualityo Reducemelatonineffects,suchasincreaseddeepsleepinelderly
insomniacsandincreasedREMsleepinpeoplewithreducedREM• Altersleptinandghrelinlevels,thusaffectingappetiteandsatiety• Raisesriskfordiabetes,heartdisease,weightgain• Mayincreasetheriskof,andcontributeto,glaucomaandmacular
degeneration(eyehealth)• Maycontributetodepressionbyincreasingbraininflammation• Mayincreasecancerriskbyreducingmelatonin’sroleasanantioxidant
anditsroleinboostingglutathioneandotherantioxidantenzymes
IactuallystoppedmyresearchatthispointbecauseIfeltitmoreimportanttowriteeverythingup.Therecomesapointwhereadditionalresearchbecomesoverkill.
Arghhhhh!Thisisacompletepainintheass,isn’tit?Irealisethisinformationisbothdisturbingandagonising.Howthehellareyougoingtoadaptandshiftyourlifestyletominimisethesepotentiallyharmfullightinfluences?We’lllookatsomesimplestrategiesshortly.
It’snotallbad…
AsImentionedearlier,bluelightisn’tnecessarilybad.Infact,whenyou’reexposedtoitattherighttimeofday,bluelightisverybeneficial.Bluelightexposureduringthedaycan:
• Improvesleepatnightbeenhancingmelatoninproduction(theoppositeeffectofbeingexposedtobluelightintheeveningandatnight)
• Inhibitthegrowthofbacteriathatcauseacne• Mayhelptoreduceseasonalaffectivedisorder(SAD)• MayhaveapositiveeffectonneurodegenerativediseaseslikeParkinson’s
andAlzheimer’s• Maystimulatefolliclestimulatinghormoneinwomen,whichenhances
themenstrualcycleandreproductivehealth• Slowedprostatecancergrowthinanimals• Hasbeenshowntoimprovewoundhealinginanimals
Genesthatcontrolyourclock
Beforewelookatsimpleactionstepsforre-settingyourcircadianrhythm,it’sfascinatingthatcircadian“clocks”areundertheinfluenceofgenesaswellastheenvironment.Iwon’tgointotoomuchdetail,butherearesomesnippets:
First,wehavetheimaginativelynamedCLOCKgene(seriously,somegeniusdecidedtocallitCLOCK,whenitsfullnameisclockcircadianregulator).
Agenepolymorphismissimplyatinychangeingenestructurethatcanalterthefunctionofagene.Genecards.orgsaysthisaboutCLOCK:
“Polymorphismsinthisgenemaybeassociatedwithbehavioralchangesincertainpopulationsandwithobesityandmetabolicsyndrome.”
Second,wehaveBMAL1(alsoknownasARNTL),whichbindswithCLOCKstructurally.Accordingtogenecards.org:
“Defectsinthisgenehavebeenlinkedtoinfertility,problemswithgluconeogenesisandlipogenesis(proteinandfatmetabolism,respectively),andalteredsleeppatterns.”
In plain English, this gene increases muscle production and decreases fat cell creation. It also has a significant impact on hormone production and the genes involved in hair growth.
Polymorphisms are also associated with major depressive disorders, heightened responses to antidepressants. They may also increase susceptibility to hypertension, diabetes, and obesity.
OthergenesincludethePERIODgenes,PER1,PER2,andPER3,ARNTL,andthecryptochromegenes,CRY1andCRY2.ThesegenesinteractwithCLOCKandBMALgenes.
Genescaninfluenceyourcircadianclockandrhythm,forsure,butthisdoesn’tgiveanyoneanexcusetonotoptimiselifestyleinfluences.
ActionSteps
Theinformationsofarisinteresting,butoflittleuseunlessitisadaptedintoaseriesofsimple(orrelativelysimple)actionstepsthathelpyoumovetowardsanoptimalcircadianrhythm.Let’sstartwiththeeasierones…
Gettobedatthesametimeeachnight
Goingtobedatthesametimeeachnightisimportant.Thisincludesweekends.It’simpossibletocreatearhythmifyouchopandchangeyourdailyactivities.
Eatatthesametimeeachday(orascloseaspossible)
Eatingatthesametimeeachdayimprovesnotonlythecircadianclock,butalsoeverythingtiedtoit,includingbloodsugar,hormonebalanceanddigestion.
Makelove!
Sexcreateshormonechanges–includingincreasedoxytocin-thatfavoursleep.Plus,it’senjoyable.
Havingdrunkensexwithastrangerat3amdoesn’tcount(Iwouldneverhavedonethisinmytwentiesandearlythirties…ahem).
Getridofalllightinyourbedroom
Thiscanbedoneinseveralways:
• Removeallindoorlight–alarmclocks,phones,LEDs,etc.• Blackoutcurtainsorblindstoblockoutdoorlight• Asastopgap,youcanuseaneyemask,butbeawarethatyourskinsenses
light,notjustyoureyes,sothisisn’tthebestsolution
Blockoutbluelightatnight
Bluelighthasadramaticblockingeffectonmelatonin,sominimisingyourexposureatnightisveryimportant.Evenexposuretoredlightincreasesalertnessatnight,butitdoesn’tsuppressmelatoninproduction.
Bluelightsourcesincludestreetlights,TV,computergames,computermonitors,tabletdevices,smartphones,andlightingfromelectronicdevices.
• Ifyoumustusethesedevices,installbluelightfilters(screenturnsanorangeycolour):
o OnmyMacbook,Iuse“f.lux,”whichistimedtokickinat8pminthesummer,or6pminwinter:https://justgetflux.com/
o OnmyiPhone,Iusethe“NightShift”optioninthe“DisplayandBrightness”setting–Iactuallyhavethephonesetto“red’allday
o “Twilight”and“BluelightFilter”canbeusedonAndroidphones
Getoutsidefirstthinginthemorning
Somepeoplerarelyseethelightofday.U.K.,northernEuropean,andNorthAmericanwinterscancompletelyrobusofsunlightifwe’renotcareful.Leavingthehouseforworkwhileit’sdark,sittingintheofficeallday,thenleavinginthedarknessisfarfromideal.
Practicalsolutionstogettingsunlightwillvaryfromregiontoregionandifsunlightissimplynotavailable,orworkcommitmentspreventyoufromgettingoutinthesun,thereareotheroptions.
Ifit’snotpossibletobatheyourselfinsunlight,eitherbecauseofyourworksituationorbecauseit’sgreyandmiserableoutside,simplylookinthedirectionofthesun,orwherethesunshouldbe.
Batheyoureyesinsunlightforafewminutesasoneofthefirstthingsyoudowhenyouwakeup.Doingsowilltellyoursuprachiasmaticnucleus(SCN)it’sdaytimeandtriggeradominoofimportantmetabolicsignals.
ObviouslyIdon’trecommendlookingdirectlyatthesun,butlookatthelightskyaroundit.Idothiseverymorning,literallyassoonasIwakeup,thenmakeapointofgettingoutsideforafewminuteswhenI’mleavingthehouseandheadingtowork,meetings,etc.
Ifit’snotpossibletolookatthesunbecauseofcloudandmist,youcanuseanindoorbrightlightdevice.
Getsunlightduringtheday
Exposuretosunlightduringthedayhelpstoresetyourcircadianclock.It’snotalwayseasyinwinter,butpleasetrytogetoutinthedaylightwheneveryoucan,andexposeasmuchofyourskintothesunaspossible(withoutgettingburnedinsummer).Thisvideoisquitegoodatexplainingwhythesunisimportantforsettingthecircadianclock:https://www.youtube.com/watch?t=973&v=1zBBmh8xQhM
Blockoutnoisepollution
Ifindthatwearinggoodqualityearplugsmakesanenormousdifferencetomysleepquality.Differentproductsarenotcreatedequally,sotrysomedifferentonestoseewhatworksbest.
Don’teatforfourhoursbeforebed
Itrytomakemylastmealofthedayshouldbeeatenbefore7pmtoaccommodatefourhoursbeforebed,whichisneverlaterthan11pmformeunlessit’saveryspecialoccasion(yes,I’mboring,butwhywouldIwanttoteachyousomethingIdon’tdo?Itwouldbehypocriticaltosaytheleast).
Inanidealworld,thelastmealofthedayoughtreallytobe6to6:30pm,especiallyinwinter.Thereisalittlemoreleewayinsummerduetolongerdays.
Leavingfourhoursbetweenmealshelpstooptimiseautophagy,whichwasdescribedearlierinthearticle.Cellrepairworksbestinafastedstate.
Ifyoueatyourlastmealat,say,6:30pm,leaveatleast13hoursbeforeeatingbreakfast(i.e.7:30amthenextmorning).A13-hourtimewindowhasbeenshowntoprovidesignificantbenefits.
Theonlytimeyouwouldnotdothisisifyourbloodsugarcontrolisnotgood.Ifthisisthecase,youcanusesomerawhoneyandcoconutoilbeforebedtohelpstabiliseyourbloodsugar.
Otherbedtimesnacksthatcanhelpstabilisebloodsugarinclude:
• 1TBSPcollagenpowderdissolvedinasmallglassofwater;thenaddthejuiceofasmallorangeandapinchofsalt;2-3tspcoconutoileatenwiththiscanhelp
• Ifyoudonothaveproblemswithdairyproducts,a“milkcombo”canalsohelp:Warmupasmallcupofmilk,addalittlecoconutoil,onesixthtoonequarterofateaspoonofsaltandsomerawhoney.
Theseconcoctionshelptostabilisebloodsugaratnight,butyouwanttogetyourbloodsugarstableenoughnottoneedthem.Ifbloodsugaristoolowatnightduetostress,bluelight,lowthyroid,liverproblemsandsoon,itwillelevatecortisolandaffectthecircadianrhythm.
Don’texercisetoolate
Exerciseisastressor.Itwillelevatestresshormonesandpotentiallyaffectsleep.Cardiovascularexercisesuchasrowing,running,cycling,andaerobicsclasses,areparticularlynotoriousforelevatingstresshormones.
Ifyougobacktothesecondpageofthisarticle,youwillseethatmusclestrengthandcardiovascularefficiencypeakataround5pm.
Apartfromweekends,Ialwaysdomyexercisebetween4pmand6pm,butIdon’tdomuchcardio/aerobicwork.Itendtodohighintensitytrainingorresistanceexercise.IfI’mlategettingtothegym,I’lltypicallydomorestretchingandhavealighterintensitysession.
Ifpossible,it’sgoodpracticetoexercisenolaterthan6pmwherepossible,whichaccommodatesdinnerat6:30-7pm.Ifthisprovestrickyinitially,traininginthemorningisok,butIdon’trecommendtrainingbeforebreakfast.
Toresetcircadianrhythm,inmyopinionitisbettertofocusoneatingahealthybreakfastwithplentyofproteinandhealthyfacts,andgettingsomesunlight,oratleastdaylight!
Staycoolatnight
Yourbodyisnotsupposedtobetoowarmatnight.Infact,circadiantemperaturecontrolshouldleaveyourbodycoolestatnight.
Usespecialredororangeglasses
Thisisthefirstofour“trickier”strategies.Itmightbeseenasabitgeekyornerdy,butitreallydoeshelp.
Evenifyouusethebluelightfiltersonyourdevices,you’llstillhaveindoorlightingandotherlightexposurethatcandisruptyourcircadianrhythm.
Youcangetroundthisbywearingspecialglasseswithredandorangetints.Someofthemevenlookquitecool.You’lllooklikeaTourdeFranceriderwhileeatingdinner.
WhileIjoke,I’mdeadlyseriousaboutbluelightandwanttobeclearthatsomepeoplewillnotachievetheirtargetresultsinhealthandperformancewithoutblockingbluelightafterdarkirrespectiveofhowmuchtheyalterdietandotherlifestylefactors.Rememberthatbluelighttellsthebrainits’daytime.
Herearesomemanufacturers:
• UVEX(seeAmazonlinks,below)• Swanwick:https://www.swanwicksleep.com/products/swannies-blue-
light-blocking-glasses• Gunnar:https://gunnar.com/lens-technology/#bluelightsection• TrueDarkTM:https://biohacked.com/truedark/
AmazonhasaselectionofSwanwickandUvex:
• https://www.amazon.co.uk/dp/B01N0Y0SNG?ref_=ams_ad_dp_asin_1(UK)
• https://www.amazon.com/Uvex-S1933X-Eyewear-SCT-Orange-Anti-Fog/dp/B000USRG90(US)
Wearyourglasseswhenthesungoesdown,andideallyfor4hoursbeforebed.
Blockout/minimiseEMFexposure
Thisisanimportantandoverlookedtopic,butitrequiresitsownarticle.Electromagneticfieldsinclude:
• Mainselectricity• Wearabledevicesandtrackers• Radiowaves,TVwaves,etc.• Wifi• Cellphoneandotherelectronicequipment• Cordlessphones(thesearenasty,actually)• Mobile/cellphonemasts• Powerpylons• SmartMeters(terriblethingswhenitcomestoEMF)
Thesewillbediscussedindetail,withrecommendationsonhowtominimiseyourexposure,inaseparateinstalment.
Fornow,thesimplestrecommendationsforyoutodoyourbestwithare:
• Turnallmainselectricsoffinyourbedroomatnight• Ifyoucantriptheswitchofyourmainselectricswithoutcompromising
safety,dothisaswell(ideally,alarmsshouldbebatterypowered)• Inthebedroom,turnoffallalarmclocks,mobilephones,cordlessphones,
etc.Don’tleaveanythingswitchedonifpossible• Makesureyourheadisnotclosetoanywiresinthewall,orsockets–try
tosleepasfarawayfromtheseaspossibleandbeawarethatsockets,etc.inthenextroommayaffectyouifyouaresleepingclosetothewall
We’renotlookingforperfectionovernight,butsomeofthesechangeshavemadeimpressivedifferencestosomeclientsandtheyarebasicallyfreetodo.
Reducechronicinflammationandimproveoxygenlevels
Workingondiet,eatinghabits,hydrationandothernutritionallyrelatedfactorswillassistinreducinginflammation.Thekeyinflammatoryfoodsformanypeopleare:
• Gluten• Lectins• Cow’smilk• Soy• Nutsandseeds• Processedvegetableoils
Otherfoodsandfoodgroupsthatmaybeproblematicincludeoxalates,histamine,tyramineandsulphites.
IgGfoodallergiescanbetestedusingafinger-prickhometestkitandwillidentifyindividualfoodsthatmaybetriggeringinflammatoryresponses.
Identifyingdysbiosisandchronicinfectios,particularlyinthegut,butalsoinregardtoskin,mouth,genitourinarytract,andsinusescanbehelpful.
Stooltests,lactulosebreathtestsandorganicacidstestingareusefulstartingpoints.Noteveryonewillneedtodothesetests,andonlyoneortwoofthemmaybenecessary.
Someunluckypeoplehavechronicinfectionsofthebloodandbodytissues.TheseincludeLymediseaseanditsco-infections,mycoplasma,andmoldtoxicity.Moldinthehomeorworkplacecanbeaproblemandmaybeconsideredincaseswheresymptomsarenotimproving.
Generalbloodtestmarkersfromthedoctorthatindicateinflammationareelevateduricacid,C-reactiveprotein,ESR,LDLcholesterolandelevatedlivermarkers(bilirubin,ALT,AST,LDH,ALP).
Workingoneononewithapractitionerwhounderstandshowtoassessanddealwiththesefactorscanbehelpful.
Takestepstoreducestress
ThisisoneofthemostannoyingrecommendationsIseeinthemedicalandnaturalhealthworlds.Wereiteasytoreducestress,everyonewoulddoitwithoutanyproblem.Butit’snotsosimple.
Mental,emotionalandspiritualstress,areubiquitousandcomplexissues.It’snotthetimeandplaceinthisarticletogodeepintothecontextoftheseformsofstress.Thetruthisthatthetopicrequiresitsownarticleseries.
WhatIwillsayhereisthatstressaffectscircadianrhythmbyalteringcortisolandmelatoninlevels.Thestressresponse,alsoknownas“fightorflight,”canbecomechronicallyactivatedandcauseimbalancesincortisol,adrenalineandotherhormonesatthewrongtimeofday.Astheseare“waking”hormones,havinghighlevelsatnightisdisastrousforthecircadianrhythm.
Anythingyoucandotoreduceyourstressresponse,especiallyintheeveningandatnight,willbeofgreatbenefit.Manyoftherecommendationslistedabovedojustthat(e.g.avoidingbluelight).Herearesomeadditionaloptions:
• Soothingmusic(e.g.classicaltunes–Idonotrecommendplayingmusicthatstirsemotions)
• Earlynightandsomehanky-pankywithpartner/spouse• RelaxingmeditationCDsordownloads• Meditationtechniquesyouhavelearnedyourselfinclassesorwith
teachers• Gentlestretchingoryoga-typeexercises
• Slowbreathing(thereareseveralexcellenttechniquesthatIshareelsewhere)
• CDsordownloadsthatplaynaturalsoundssuchasthesea,birdsongorrainfalling,stimulatingspecificbrainwavepatternstocalmandrelaxyou
IhavestressreductiontechniquesthatIconsidertobesuperiortotheonesabove,butIcan’tteachthemwithoutprovidingbackgroundinformation.I’lldothisinseparatearticles.
Biggestchallengeswithallthis…
Oneofthebiggestchallengeswithre-settingcircadianrhythmisthatitoftenmeansyouneedtodothingsyoudon’twanttodo.
• Whowantstogiveuptheirsociallife?• Whatifyouneedtoworkintothenighttomeetdeadlines?• Howwillyoumanageifyoualreadyworknightshifts?• Whatifthekidsarewakingyouupeveryfewhours?
Irealisethisinformationisquitesurprising,possiblyevenalarming,andIrealisetherecommendationsarenotalleasytoimplement.
Youmaynotbeabletoimplementallthepracticalrecommendationsatonceandthat’sfine.
Thisisn’tarace.
Ifyoucanimplementthemajorityoftherecommendationsovera3-6monthperiod,you’redoingverywellandmuchbetterthan99%ofthedevelopworld’spopulation.
ThereasonIwantedtoprovideyouwithafairamountofdetailonthistopicistoshowyouwhyyourdailyhabitsmatter.Onceyouknowthewhy,thehowtendstotakecareofitself.
Dr.JackKruse,afairlyoutspokenneurosurgeon,believescircadianrhythmismoreimportantthandietforsomepeople.Itendtoagree.
Inmyownlife,I’venoticedthatI’mmuchmoresensitivetochangesinmysleeppatternthanIamtochangingmydiet.
WhileIrealisesomeoftherecommendationsinthisarticlemayseemalittleludicrous,weallhavetodecidewhatlevelofhealthwewanttoachieve,andhowimportantreachingthatlevelofhealthiscomparedtothethingswe’redoingthatpreventusfromgettingthere.
• Howbadisit,really,towearbluelightblockingglassesatnight?• Dowereallyneedtouseourphonesandcomputersaftersundown?
• Relativetoourhealth,howimportantisoursociallife?• Willtheworldfallapartifwegotobedearlyasopposedtochasing
ridiculousdeadlines?
Aslongaswork,sociallife,peerpressureandotherfactorsaremoreimportanttousthanthebodywelivein,optimalhealthandperformanceareoutquitepossiblyofreach.
Dietarychanges,labtesting,supplementprotocols,chiropracticadjustmentsandothertherapiesareimportantandveryuseful,buttheycannotpaperoverchasmscreatedbylifestylehabitsthatde-synchroniseusfromcircadianrhythm.
AsDr.Krusesays,youcannotovercomeillnessinthesameenvironmentitwascreated.
Thus,Iurgeyoutothinkveryseriouslyaboutyourcircadianrhythmandtobeginimplementingtherecommendationslistedaboveinaplanned,step-by-stepfashion.
Ithinkyou’llbesurprisedattheresultsandrewardsthesechangesbring.
ReadingListThisisabriefreadinglistcontainingstudiesandreviewpapersfromthemedicalandscientificliterature.Idon’texpectyoutoreadthemall;I’veincludedthemtoshowyouthatthesimplifiedinformationpresentedhereisbasedonsoundscientificandmedicalprinciplesandfindings.Iactuallyhavemanymorestudiesthanthis,mainlyonhowcircadianclocksaffectdigestion,detoxification,liverandkidneyfunction,immunefunction,cardiovascularhealthandneurologicalhealth.Ifyouwouldlikemetosendthemtoyou,pleaseletmeknow.----------Harvardarticleonbluelight:http://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-sideChronobiology,EnergyMetabolismandObesityhttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC4013188/FoodTimingandWeightLosshttps://www.ncbi.nlm.nih.gov/pubmed/23357955/https://www.ncbi.nlm.nih.gov/pubmed/26948400https://www.ncbi.nlm.nih.gov/pubmed/24467926
ShiftWorkandDiseaseRisk,includingDiabetesandCancerhttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC4001827/https://www.ncbi.nlm.nih.gov/pubmed/25261528https://www.ncbi.nlm.nih.gov/pubmed/25794454Zeitgebershttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC3504648/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2849779/Lightexposure,dimlight,circadianrhythm,melatoninlevelspublichealthissueshttps://www.ncbi.nlm.nih.gov/pubmed/15325001https://www.ncbi.nlm.nih.gov/pubmed/11379666https://www.ncbi.nlm.nih.gov/pubmed/23929553https://www.ncbi.nlm.nih.gov/pubmed/24673196https://www.ncbi.nlm.nih.gov/pubmed/24933325https://www.ncbi.nlm.nih.gov/pubmed/17332164https://www.ncbi.nlm.nih.gov/pubmed/2915324/Bluelightandsleepqualityhttp://onlinelibrary.wiley.com/doi/10.1111/jsr.12050/fullhttps://www.ncbi.nlm.nih.gov/pubmed/23691095https://www.ncbi.nlm.nih.gov/pubmed/14715839https://www.ncbi.nlm.nih.gov/pubmed/23691095Circadianrhythm,melatonin,fertilityhttps://www.ncbi.nlm.nih.gov/pubmed/24996495https://www.ncbi.nlm.nih.gov/pubmed/24132226https://www.ncbi.nlm.nih.gov/pubmed/24954773https://www.ncbi.nlm.nih.gov/pubmed/17963275ClockGeneshttps://www.ncbi.nlm.nih.gov/pubmed/27313610https://www.ncbi.nlm.nih.gov/pubmed/23224435http://www.genecards.org/cgi-bin/carddisp.pl?gene=CLOCKhttp://www.genecards.org/cgi-bin/carddisp.pl?gene=ARNTLhttp://www.genecards.org/cgi-bin/carddisp.pl?gene=PER1&keywords=PER1http://www.genecards.org/cgi-bin/carddisp.pl?gene=PER2&keywords=PER1http://www.genecards.org/cgi-bin/carddisp.pl?gene=PER3&keywords=PER1http://www.genecards.org/cgi-bin/carddisp.pl?gene=CRYL1http://www.genecards.org/cgi-bin/carddisp.pl?gene=CRY2http://www.genecards.org/cgi-bin/carddisp.pl?gene=ARNTL----------Pleasefeelfreetoletmeknowifyouwouldlikeacopyofmyever-expandingreferencelistcoveringothercircadianrhythm-relatedtopics.