Kingston & Teddington Osteopathy – September 2024

September 2024 Newsletter

Physiology of your Circadian Rhythm

Your circadian rhythm is your internal clock regulating sleep and wakefulness by responding to light changes and your external environment.Now we are in September and back to the routine of school and work, we can help our Circadian Rhythm and reduce stress on the body in preparation for winter.

Kind regards,

Circadian Rhythm Explained

Our Circadian Rhythm is vital to help optimise energy expenditure and regulate the internal physiology of our body.

Circadian Rhythm develops in the first few months after birth as we learn to adapt to our environment with sleep, hunger and alertness. Melatonin production begins during this stage and is the hormone that helps control how and when we sleep. On the reverse side, Cortisol production is also established and this hormone regulates our body’s stress response, metabolism, blood pressure, blood sugar and inflammatory response overall.

So, pretty powerful stuff for mind and body well-being!

Routine and Circadian Rhythm for Health Benefits

Your routine can really help your Circadian Rhythm by working with the body to promote the natural pattern of your alertness and when you need rest and sleep.

Are you an Early Bird of a Night Owl person? This is really important when determining a routine that will work for you. There is no point planning regular early gym sessions if you’re most alert in the evening!

Research has also shown that having a routine lowers stress, reduces anxiety and can be extremely calming.

Helping the Circadian Rhythm

First, establish a routine that will work best for you.

Then, focus on areas that are vital for the autonomous function of your body and Circadian Rhythm.

Sleep. Try and work out the optimum time for going to sleep. You may be someone who needs more sleep in winter months than you do in the summer due to decreasing sunlight levels. As your body winds down for sleep, initiate restful routines that will help this process. Try and avoid bright lights, noises and alcohol and caffeine. Aim to wake up on days off at approximately the same time as working days to keep a stable rhythm.

Exercise. Regular exercise encourages good blood flow around the body and reduces stress. Aim to finish any workout at least 2 hours before going to bed. If you are exercising before bed, try and choose activities such as yoga, stretching and/or meditation.

Regular Meals. Eat at regular times and intervals to encourage good gastrointestinal function. This will also promote the Circadian rhythm and help balance blood sugar levels.

Enjoy Sociable Time with Loved Ones. Creating family/friend schedules to spend time with each other is also important for a healthy body clock. This may be a family meal every week or meeting a friend for a walk – having these events in a regular schedule will reduce anxiety, promote well-being and give the body another routine to help keep the Circadian Rhythm stable.

To summarise, by reducing the number of variables in a day, you reduce the number of decisions that need focussing on.
This in turn will free up time and pressure in your life so that you can focus on enjoying the everyday.
Encouraging routine and a pattern of events will enhance your body’s self-regulating rhythm to act in harmony with you. End result, a calmer, healthier body working in balance.

If you need our help and would like to book an appointment, Please Call: 02089776396

If you have aches and pains, don’t wait, just call the clinic and come in and we will be able to diagnose the problem.

You can email info@osteopathuk.co.uk or call 02089776396

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http://www.osteopathuk.co.uk/

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