What Causes Circadian Rhythm Disorder and How to Manage It?

When your sleep-wake cycle isn't in balance with the environment around you, you may have issues related to your circadian rhythm. Many factors, both internal and external, might increase your chance of developing a circadian rhythm disorder and make it difficult for you to fall asleep

Understanding Circadian Rhythm Disorder Causes

It refers to disruptions in the body's internal clock, which regulates sleep-wake cycles and other biological processes. Several factors can contribute:

1. Shift Work: Working irregular or overnight shifts can throw off the body's natural sleep-wake cycle, leading to circadian rhythm disorders such as shift-work sleep disorder.

2. Time Difference: Traveling across multiple time zones can disrupt the body's internal clock, causing symptoms like fatigue, insomnia, and difficulty concentrating.

3. Irregular Sleep Patterns: Inconsistent sleep schedules, such as staying up late on weekends and sleeping in, can disrupt the body's circadian rhythm over time.

4. Light Exposure: Exposure to artificial light, especially blue light emitted by electronic devices, can interfere with the body's production of melatonin, a hormone that regulates sleep.

5. Medical Conditions: Certain medical conditions, such as sleep disorders, mood disorders, and neurological conditions, can disrupt the body's circadian rhythm.

Steps to manage it: 

While this can be challenging to manage, there are several strategies that can help relieve symptoms and promote better sleep:

• Maintain a Consistent Sleep Schedule:

Every day, including on weekends, you have to go to bed and wake up at the same hour. This encourages higher-quality sleep by supporting the regulation of your body's internal clock.

• Create a Sleep-Friendly Environment:

Make your bedroom help to sleep by keeping it dark, quiet, and calm. To reduce distractions, consider using earplugs, white noise machines, or blackout curtains.

• Limit Exposure to Artificial Light:

Minimize exposure to artificial light, especially in the evening. Avoid using electronic devices before bedtime, and consider using blue light-blocking glasses or screen filters.

• Get Regular Exercise:

Engage in regular physical activity during the day, but avoid energetic exercise close to bedtime, as it can interfere with sleep.

• Practice Relaxation Techniques:

Include relaxation techniques such as deep breathing, meditation, or progressive muscle relaxation into your bedtime routine to help you relax and prepare for sleep.

• Limit Caffeine and Alcohol:

Avoid consuming caffeine and alcohol close to bedtime, as they can disrupt sleep patterns and interfere with your body's natural sleep-wake cycle.

• Seek Professional Help:

If you continue to experience symptoms of circadian rhythm disorder despite trying these strategies, consider seeking help from a healthcare professional. They can provide further evaluation and recommend appropriate treatment options, such as light therapy or sleep medications.

Expert Sleep Doctors will take the time to Listen to you and make suggestions for your Sleep health, which you can understand. At eSleepcenter, they offer professional telemedicine consultations. It takes a simplified process to start your reliable diagnosis and effective treatment.

Conclusion: 

Managing circadian rhythm disorder requires consistency and patience. By establishing a regular sleep schedule, creating a sleep-friendly environment, and limiting exposure to artificial light, individuals can improve their sleep quality. By implementing these strategies and making lifestyle changes, you can better manage it and improve your overall sleep quality and daytime functioning.