What is the Circadian Rhythm?

The Circadian rhythm is the biological clock that we have that is sinked up with the planet. It’s in everyone of our cells, and influences biological processes. Some of these processes include releasing certain hormones and neurotransmitters based on what time of day it is, digestive function, our microbiome, blood pressure, cognition, and thermoregulation. The suprachiasmatic nucleus in the hypothalamus regulates this whole system and initiates the process. This is one of the most studied areas of health and wellness, and for good reason. As you’ll see, the circadian rhythm influences everything we do.

What is the Infradian Rhythm?

The infradium rhythm is the more accurate version of the circadian rhythm for women. Women have a very unique hormonal system that the circadian rhythm can’t completely account for. This is where the infradium rhythm comes in. The infradium rhythm runs on an 28 day cycle instead of a 24 hour cycle. It also regulates the menstrual cycle, as opposed to the day/night cycle. Lastly, it’s only in women, while the circadian rhythm os in everyone.

How to Optimize Your Circadian Rhythm

Zeitgebers-

Zeitgeber is a German word for time givers. zeitgeber is a biological cue that synchronizes our circadian rhythms. The main zeitgebers are sunlight, food, movement. Getting sunlight within 1 hour of waking will set the foundation for you endocrine and nervous system throughout the entire day. Sunlight is responsible for the synthesis of vitamin D, lowers blood pressure, increases nitric oxide, efficiency of the heart, regulates cholesterol, generates ATP, and influences countless other hormones and neurotransmitters. Intermittent fasting for 12-16 hours is a good idea for the circadian rhythm. Also, making sure your not eating late in to the night will benefit hormones and metabolism. Having a movement practice will also set the circadian rhythm. I recommend having some light movement practice in the morning like walking, sauna, or cold shower. Then doing something heavier in the evening such as weight or HIIT training. The reason to do the heavier work later is because all reaction time, body temperature, muscle protein synthesis, and hormones necessary for exercise peak in the late afternoon- early evening.

Chronotypes

According to Dr. Michael Breus, there are four different chronotypes. They are the lion, bear, wolf, and dolphin. These are based off of the PER3 gene. The length of the gene determines your chronotype. You can find out your chronotype at thepowerofwhenquiz.com.

Lion-

These are the early risers that get up at about 5:30-6:30 AM. These are very driven, get it done type of people. They make up 15-20% of the population.

Bear-

Bears usually  wake up at 6:45-7:30 AM.  These tend to be fun, social people. People enjoy spending time with them, and they get a lot of things done.

Wolves-

Wolves tend to be introverted, visionaries, and creative people. They do a lot of their work at night, and go to bed later at about 12: 30 AM.

Dolphins-

Dolphins are usually highly intelligent people. They tend to have trouble sleeping, such as insomnia. Also, they may not be as nearly productive as they want to be.