Circadian Rhythm
If the world ran super smooth all people would have access to the sun during the day. Exposure of natural light regulates cycles crucial for continued development and maintaining homeostasis. Of course in some cases in areas in the world where sunlight is scarce it is difficult and should be supplemented with vitamin D, another crucial element received from sunshine. These areas especially when not supplementing appropriately have high rates of depression, just another factor to keep in mind when thinking how important the matter is.
Starting with a basic concept we have two hormones that pretty much dominate our sleep and awake cycles. Cortisol, which is the stress hormone that is important for waking us up, keeping us alert, and even helps regulate our metabolism. We may find ourselves overstimulated with cortisol, due to extended periods in stressful situations, but it still has its positives. The second hormone is melatonin that aids in sleep, which is why we see or know of someone that pops one right before bed. Yet it is also important for regulating body temperature and hormonal levels.
To get to the point the two work very inversely not only in effect, but also timing. Cortisol is released in the morning to wake an individual up and melatonin starts to release once the sun has set. Evolutionarily before the invention of alarm clocks we were programmed to rise and sleep with the sun. Therefore our bodies almost read the sun to know the time it needs to start either up-regulating or down regulating each hormone. Luckily it also is accompanied by gauging the temperature as well, which is hottest midday and coolest at night retrospectively. I believe we can shift and adjust this to fit a schedule of work, but it is crucial to stay close to the same rhythm of waking up and falling asleep at similar times day to day. Don’t confuse that with the fact that some deep talks go late into the night and those are good for the soul :). (for more on these two cycles click link 1)
Testosterone the mighty sex hormone that both females and males produce works off this set circadian rhythm. Being released early in the morning and then slowly diving off during the day. The argument of course then would turn to is it better to train in the morning rather than at night? Yes and No. The best workout regimen is one that fits our own schedule and we stay dedicated too, period. There are also benefits to working at night when the body is at its warmest, which is great for loosening stiff joints. There is also a spike in coordination and reaction time in the afternoon. Either way we should be aware of levels seeming low in the morning. Cover the kids ears, but my three H’s to wellness is waking up Happy, Healthy, and Horny.
Heading down the smooth path of sticking to an optimal schedule with sun exposure, routine sleep cycles, and avoidal of late night blue light exposure we reach peak alertness around ten each day. This is where we enter the zone of increased productivity and our greatest opportunity to complete challenging work. In an ayurveda aspect they refer to the period between 10 and 2 as strong agni, which really means we have that fire in our body. Lit up and ready to crunch it out.
If accessible it is wise to expose one's body to the sun throughout the day or to really sit outside for around an hour (whatever amount of time we can give). Being outside itself comes with an array of benefits that deal with systems on even an emotional level as well. Not to mention if the sun is shining the vitamin D absorption we gain, key in aiding the immune system. Sleep well, stay active, and get some sun for a kick ass Circadian Rhythm.
Below are some links one for a clock from both an ayurvedic and hormonal regulation perspective. Notably the two correlate extremely, but the main takeaway is that their rhythm is set with sun. As well as a diagram on blue light emissions and how the melatonin cycle is regulated.
