July 29, 2024 • 17 mins
Episode 6 Part 1 of our 3 Part Series on Sleep Can ignoring your body's natural sleep patterns lead to serious health complications? Join me, Health Coach Shay, as we unravel the mysteries of circadian rhythms and their critical role in mental and physical well-being. This episode sheds light on how these internal processes govern everything from sleep-wake cycles to hormone release, eating habits, and even body temperature. I'll break down the science behind the primary biological clock in our hypothalamus, the influence of light and dark cycles on melatonin and cortisol levels, and the fascinating interaction of genes and proteins that keep our bodies ticking.
Discover the shocking consequences of disrupted circadian rhythms, including potential links to depression, anxiety, cardiovascular disease, diabetes, and obesity. Learn why listening to your body's natural rhythms is more than just about getting a good night's sleep—it's a cornerstone of overall health. Whether you're dealing with shift work, frequent travel, or simply want to enhance your sleep quality, this episode offers practical tips for aligning your circadian rhythms. Don't miss this opportunity to understand how maintaining proper sleep patterns can be a game-changer for your health.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:01):
Welcome to Episode 6 of 24-7 Health News, sponsored
by myself, health Coach Shea atSage Life Therapeutics.
These topics are generallygoing to be from my blog at 24-7
Health News or they're justtopics I think are important for
(00:22):
health and fitness, becausethese topics are important to
your health.
I will try to break down someof the more complicated ideas
and help you apply them to yourdaily life.
Again, my name is Health CoachShea and I'm a Master Trainer
and a Holistic Health Coach atSage Life Therapeutics.
Let me give you a fewdisclaimers before we get too
(00:43):
far into it.
Let me give you a fewdisclaimers before we get too
far into it.
My information is not meant toprescribe or be taken in lieu of
a discussion with your doctoror health care professional.
You should always speak to yourhealth care professional before
making any nutrition or fitnesschanges.
I'm a health coach and I'mmaking recommendations only in
(01:04):
that capacity.
Now, this should go withoutsaying, but I know there's some
COVID stuff out there still, soI just want to make sure that
you understand that my blog mayor may not have COVID stories,
(01:31):
but I prefer to discuss healthand fitness and wellness because
, after all the you know howgood your health is is more
important than anything.
I may, if there's a crossover,suggest you read something for
yourself, but not if I can helpit.
So let's get started with ourtopic for today Sleep, or,
specifically, circadian rhythms.
What the heck is a circadianrhythm?
So in this episode, we're goingto explore the science behind
(01:53):
circadian rhythms, how theyimpact your mental and physical
health, and share some practicaltips on improving sleep quality
to support these naturalrhythms.
So what's the definition?
Circadian rhythms are naturalinternal processes that regulate
(02:13):
sleep-wake cycle and repeatroughly every 24 hours.
These rhythms are driven by abiological clock locked in your
brain.
So when we say biological clock, the primary clock known as a
oh, this is a big word, I'm notgoing to even say it it's a
(02:38):
primary clock in your brain,located in the hypothalamus.
The clock coordinates all thebody circadian rhythms.
What influences the circadianrhythms are various bodily
functions, including hormonerelease, eating habits,
digestion and body temperature.
(02:58):
They are most famously knownfor regulating sleep patterns.
So how does this work?
Our circadian rhythms areprimarily influenced by light
and dark cycles.
Exposure to natural light helpsus synchronize within the
24-hour day.
Melatonin is a hormone producedby the pineal gland in the
(03:25):
brain.
It helps regulate sleep byincreasing in the evening when
it gets dark and then decreasingin the morning when it gets
light.
That pesky cortisol, a hormoneassociated with stress we all
know about stress right Followsa daily rhythm as well.
(03:46):
It peaks in the morning to helpwake us up and decreases
throughout the day.
Genes and proteins.
Certain genes and proteins alsoplay a role in maintaining
circadian rhythms.
The clock genes produceproteins that interact in a
feedback loop to regulate thetiming of the rhythms.
(04:08):
So how does this really impactour health?
Disruptions in circadian rhythmscan lead to various mental
health issues, includingdepression, anxiety and even
bipolar disorder.
Proper alignment of theserhythms is crucial for mental
(04:31):
well-being.
Physical health how does itaffect physical health?
How does it affect physicalhealth?
Irregular circadian rhythms canaffect cardiovascular health,
(04:53):
immune function and metabolicprocess.
Chronic misalignment, such asshift work or frequent jet lag,
is associated with higher riskof chronic disease like obesity,
diabetes and heart disease.
So I mean that's reallyinteresting.
Do you understand what they'resaying here?
If you don't get your sleep, itcould lead to obesity.
If you don't get your sleep,your blood sugar can get off and
(05:19):
you can end up with highdiabetes.
If you don't get your sleep,you can end up with heart
disease.
That's crazy, right?
When you think about sleepingon the proper rhythm and I'm not
saying everybody needs to geteight, because everybody's
different, everybody doesn'tnecessarily need eight what I'm
(05:40):
saying is your circadian rhythmis telling you how long and when
to sleep, and if you don't dothat, you're jacked up and your
heart could be jacked up.
I mean that's really reallyscary for me.
I mean that's an idea.
I mean I have had periods oftime when I have had insomnia
(06:00):
and I was really in a terribleshape, and so I really think
that's something that we shouldreally really think about.
I mean, never mind, I'm notgoing to say never mind, the
mental health disruptions arealready diabolical.
Right, you don't get enoughsleep, you're depressed, you
have anxiety and then you know,even worse, bipolar disorder.
(06:22):
You have to get your rest.
I find that, as humans, that'sone of the largest things that
we sacrifice our sleep.
The smallest little items canmess with our sleep.
There's all this conversationabout too much phone time and
(06:44):
that blue light from your phonekeeping you awake, all of that
research on that information.
I'm not gonna talk about that.
I'm talking about the rhythm ofyour body and how you should
pay attention to it and go tosleep when you need to go to
sleep and get the proper amountof rest, so you know.
(07:05):
That being said, how does itaffect your productivity and
performance?
Circadian rhythms can influenceyour cognitive function, how
alert you are and how good orbad your performance is.
Aligning activities with thenatural body rhythms can enhance
(07:26):
productivity, your productivityand efficiency.
I mean, we really have to takestock of when we should be
sleeping and how much we shouldbe sleeping.
I think that that is reallyscary to think of all the things
(07:47):
that your sleep can affect andI really want, you know, really
want to think about that.
I do my best and sometimes I endup in bed at eight o'clock
because I'm tired, my body feelstired, it's ready to go to
sleep, so I'm going to let it.
You know you can't have.
(08:08):
It's not something that youshould sacrifice in lieu of some
other things.
Now, I know there's a whole lotof conversation online about
people getting up at four andfive o'clock in the morning and
being millionaires and all thatother kind of stuff.
Those people likely go to bed.
Okay, let's be real, they go tobed.
(08:29):
You know they have.
They probably have days whenthey're up in the having to do
some things, you know, laterinto the evening.
But I bet you, those peoplehave a solid schedule and they
take their, they they get theirrest when they're supposed to
get their rest.
So what can you do to helpimprove your sleep quality?
(08:49):
So, consistent sleep schedule?
I just alluded to that fact.
Right, you try to go to bed andwake up at the same time every
day, and even on weekends.
This helps regulate your body'sinternal clock.
So you have to get yourself ona schedule right where your body
(09:12):
is relaxing.
You might even try letting yourbody, for several days,
naturally see what's happening.
So, for instance, for me, I dohave an alarm set at a certain
time to get up and go to work,but my body naturally wakes up
at about 4.30,.
Right, I go to bed as early asit's ready to go.
(09:34):
Sometimes it's late, sometimesit's not.
Nine times out of 10, it's thesame schedule.
So set your schedule and go tobed.
Now, this is another one that Ithink is a really good idea
Create a relaxing bedtimeroutine, engaging in calming
activities before bed, such asreading, meditating or taking a
(09:58):
warm bath or shower.
This signals to your body thatit's time to wind down.
I am the worst for this.
I think that you really have toagain make that schedule.
(10:18):
You really have to payattention to your body's natural
rhythms and do this thing here,you know, figure out what those
routines are, make sure yourbody knows when it's time and
the melatonin can start kickingin and getting ready for you to
go to sleep.
I know one of the worst thingsfor me is like when you lay
there and your eyes are justopen and sleep is not coming.
(10:41):
I think you get even moreaggravated at that point and you
don't um, you, you don't go tosleep because now you're
irritated, you're mad becauseyou can't go to sleep, right.
So then another one is limit,limit your light exposure and um
, you know, exposure in theevening.
(11:03):
Reduce exposure to screens andbright lights at least an hour
before bed.
Considering using blue lightfilters on your devices.
So I know a lot of us read,right, read before we go to bed
sort of relaxes the mind.
That might even be yourmeditation thing.
And a lot of us don't use aregular old book anymore.
(11:25):
People have Kindles, peopleread on their tablets and all
that kind of stuff.
Adjust your screen.
Get the light low on yourscreen just enough so you can
read and so it can mellow outyour brain.
Try to release the day.
That's, that's my, my two centsto this.
Try your best to release theday.
(11:47):
I find that sometimes, whenyou've had a tough day, it is
super difficult for you to say,okay, it's done, I can't do
anything else about it.
This is not the time for me tosit around and think up
solutions.
It's time for me to get somerest and start again fresh
tomorrow.
Right, but remember thosedevices.
(12:10):
You need filters on them andyou need to make sure that
they're not the thing that'skeeping you awake.
What do they call that now?
Death scrolling, that you'rescrolling through Instagram for
like hours.
Try not to make that yourroutine.
Watch your diet.
Avoid heavy meals, caffeine andalcohol close to bedtime.
(12:35):
These things can disrupt yoursleep patterns.
I know we like to think that anightcap might help you sleep,
but it actually does not.
A good cup of tea and I hate tosound corny, but a good cup of
tea can knock you out, reallymake that sleep come to you real
(12:57):
fast.
The warm tea decaf, you knownon-caffeine tea the warm tea
can warms your body from theinside out and, my goodness, it
will give you the best sleepyou've had in years.
So if you're not, if that's notyour routine, you should try
(13:17):
that one out.
Physical activity regularphysical exercise, can help you
fall asleep faster and enjoydeep sleep.
Just avoid vigorous activityclose to bedtime.
I mean, think about it.
You really don't want to getyour heart rate up just before
you go to bed, right?
(13:39):
You need some time, dare I sayan hour or two, before you go to
bed.
If you're going to do vigorousactivity, don't work out at 9
o'clock, take a shower and thinkyou're going to be able to go
to sleep in 30 minutes.
Your heart rate is going to beup.
(14:00):
It's going to take time for theadrenaline, the cortisol and
all the stuff attributed tovigorous exercise to release
from your body and you're notgoing to be able to go to sleep
like you think.
(14:22):
Think now, midday morning andmaybe a dinner time after.
Right after dinner time, um,exercise can really, really help
you have a nice good sleep, um,and then, uh, one of an
interesting one daylightexposure.
Get plenty of natural lightduring the day.
So none you know, that's a veryinteresting one, because a lot
of us work in offices, right,and we're sitting under those
(14:47):
yucky lights all day.
We have to remember, forvarious reasons, to get up and
walk away from our desk every 45minutes to an hour.
For this reason and others, um,but especially, you want to do
this in the morning and I wouldsay definitely, if you can't
(15:07):
make every hour, try to gomorning, lunch and then, of
course, on your way home, youknow, in the car, walking to
whatever your publictransportation is, or whatever
you're doing, you know, try toget some good lights, some fresh
air and all of that stuff inyour nose to sort of, you know,
give your body a new lease onlife.
(15:29):
All of this stuff helpsregulate your circadian rhythm.
So let's do a recap.
Today we took a look at thescience of circadian rhythms,
how they impact your health andpractical tips to improve sleep
quality and support the naturalrhythms.
(15:52):
Try to implement some of thesethings to enhance your sleep
overall.
Share your experience with uson social media, you know.
Chat me up on my blog, make acomment.
It'll be posted and you'll beable to make a comment there.
So in the next episode we'regonna dive into another a little
(16:16):
piece of circadian rhythm, um,and the role it deals with with
your nutrition specifically, andmaintaining.
You know all of these things.
So I you don't want to missthat because it's going to be a
next one.
I'm going to do a three-partseries on circadian rhythms.
So thanks again for joining me.
(16:37):
Health coach, coach Shay, andplease stay healthy and stay
well and get yourself some sleep.
Thanks again, hey forward.
Like my podcast, share it.
Do all that good stuff you doon social media.
Thanks, a bunch Talk later.
Welcome to Episode 6 of 24-7 Health News, sponsored
by myself, health Coach Shea atSage Life Therapeutics.
These topics are generallygoing to be from my blog at 24-7
Health News or they're justtopics I think are important for
(00:22):
health and fitness, becausethese topics are important to
your health.
I will try to break down someof the more complicated ideas
and help you apply them to yourdaily life.
Again, my name is Health CoachShea and I'm a Master Trainer
and a Holistic Health Coach atSage Life Therapeutics.
Let me give you a fewdisclaimers before we get too
(00:43):
far into it.
Let me give you a fewdisclaimers before we get too
far into it.
My information is not meant toprescribe or be taken in lieu of
a discussion with your doctoror health care professional.
You should always speak to yourhealth care professional before
making any nutrition or fitnesschanges.
I'm a health coach and I'mmaking recommendations only in
(01:04):
that capacity.
Now, this should go withoutsaying, but I know there's some
COVID stuff out there still, soI just want to make sure that
you understand that my blog mayor may not have COVID stories,
(01:31):
but I prefer to discuss healthand fitness and wellness because
, after all the you know howgood your health is is more
important than anything.
I may, if there's a crossover,suggest you read something for
yourself, but not if I can helpit.
So let's get started with ourtopic for today Sleep, or,
specifically, circadian rhythms.
What the heck is a circadianrhythm?
So in this episode, we're goingto explore the science behind
(01:53):
circadian rhythms, how theyimpact your mental and physical
health, and share some practicaltips on improving sleep quality
to support these naturalrhythms.
So what's the definition?
Circadian rhythms are naturalinternal processes that regulate
(02:13):
sleep-wake cycle and repeatroughly every 24 hours.
These rhythms are driven by abiological clock locked in your
brain.
So when we say biological clock, the primary clock known as a
oh, this is a big word, I'm notgoing to even say it it's a
(02:38):
primary clock in your brain,located in the hypothalamus.
The clock coordinates all thebody circadian rhythms.
What influences the circadianrhythms are various bodily
functions, including hormonerelease, eating habits,
digestion and body temperature.
(02:58):
They are most famously knownfor regulating sleep patterns.
So how does this work?
Our circadian rhythms areprimarily influenced by light
and dark cycles.
Exposure to natural light helpsus synchronize within the
24-hour day.
Melatonin is a hormone producedby the pineal gland in the
(03:25):
brain.
It helps regulate sleep byincreasing in the evening when
it gets dark and then decreasingin the morning when it gets
light.
That pesky cortisol, a hormoneassociated with stress we all
know about stress right Followsa daily rhythm as well.
(03:46):
It peaks in the morning to helpwake us up and decreases
throughout the day.
Genes and proteins.
Certain genes and proteins alsoplay a role in maintaining
circadian rhythms.
The clock genes produceproteins that interact in a
feedback loop to regulate thetiming of the rhythms.
(04:08):
So how does this really impactour health?
Disruptions in circadian rhythmscan lead to various mental
health issues, includingdepression, anxiety and even
bipolar disorder.
Proper alignment of theserhythms is crucial for mental
(04:31):
well-being.
Physical health how does itaffect physical health?
How does it affect physicalhealth?
Irregular circadian rhythms canaffect cardiovascular health,
(04:53):
immune function and metabolicprocess.
Chronic misalignment, such asshift work or frequent jet lag,
is associated with higher riskof chronic disease like obesity,
diabetes and heart disease.
So I mean that's reallyinteresting.
Do you understand what they'resaying here?
If you don't get your sleep, itcould lead to obesity.
If you don't get your sleep,your blood sugar can get off and
(05:19):
you can end up with highdiabetes.
If you don't get your sleep,you can end up with heart
disease.
That's crazy, right?
When you think about sleepingon the proper rhythm and I'm not
saying everybody needs to geteight, because everybody's
different, everybody doesn'tnecessarily need eight what I'm
(05:40):
saying is your circadian rhythmis telling you how long and when
to sleep, and if you don't dothat, you're jacked up and your
heart could be jacked up.
I mean that's really reallyscary for me.
I mean that's an idea.
I mean I have had periods oftime when I have had insomnia
(06:00):
and I was really in a terribleshape, and so I really think
that's something that we shouldreally really think about.
I mean, never mind, I'm notgoing to say never mind, the
mental health disruptions arealready diabolical.
Right, you don't get enoughsleep, you're depressed, you
have anxiety and then you know,even worse, bipolar disorder.
(06:22):
You have to get your rest.
I find that, as humans, that'sone of the largest things that
we sacrifice our sleep.
The smallest little items canmess with our sleep.
There's all this conversationabout too much phone time and
(06:44):
that blue light from your phonekeeping you awake, all of that
research on that information.
I'm not gonna talk about that.
I'm talking about the rhythm ofyour body and how you should
pay attention to it and go tosleep when you need to go to
sleep and get the proper amountof rest, so you know.
(07:05):
That being said, how does itaffect your productivity and
performance?
Circadian rhythms can influenceyour cognitive function, how
alert you are and how good orbad your performance is.
Aligning activities with thenatural body rhythms can enhance
(07:26):
productivity, your productivityand efficiency.
I mean, we really have to takestock of when we should be
sleeping and how much we shouldbe sleeping.
I think that that is reallyscary to think of all the things
(07:47):
that your sleep can affect andI really want, you know, really
want to think about that.
I do my best and sometimes I endup in bed at eight o'clock
because I'm tired, my body feelstired, it's ready to go to
sleep, so I'm going to let it.
You know you can't have.
(08:08):
It's not something that youshould sacrifice in lieu of some
other things.
Now, I know there's a whole lotof conversation online about
people getting up at four andfive o'clock in the morning and
being millionaires and all thatother kind of stuff.
Those people likely go to bed.
Okay, let's be real, they go tobed.
(08:29):
You know they have.
They probably have days whenthey're up in the having to do
some things, you know, laterinto the evening.
But I bet you, those peoplehave a solid schedule and they
take their, they they get theirrest when they're supposed to
get their rest.
So what can you do to helpimprove your sleep quality?
(08:49):
So, consistent sleep schedule?
I just alluded to that fact.
Right, you try to go to bed andwake up at the same time every
day, and even on weekends.
This helps regulate your body'sinternal clock.
So you have to get yourself ona schedule right where your body
(09:12):
is relaxing.
You might even try letting yourbody, for several days,
naturally see what's happening.
So, for instance, for me, I dohave an alarm set at a certain
time to get up and go to work,but my body naturally wakes up
at about 4.30,.
Right, I go to bed as early asit's ready to go.
(09:34):
Sometimes it's late, sometimesit's not.
Nine times out of 10, it's thesame schedule.
So set your schedule and go tobed.
Now, this is another one that Ithink is a really good idea
Create a relaxing bedtimeroutine, engaging in calming
activities before bed, such asreading, meditating or taking a
(09:58):
warm bath or shower.
This signals to your body thatit's time to wind down.
I am the worst for this.
I think that you really have toagain make that schedule.
(10:18):
You really have to payattention to your body's natural
rhythms and do this thing here,you know, figure out what those
routines are, make sure yourbody knows when it's time and
the melatonin can start kickingin and getting ready for you to
go to sleep.
I know one of the worst thingsfor me is like when you lay
there and your eyes are justopen and sleep is not coming.
(10:41):
I think you get even moreaggravated at that point and you
don't um, you, you don't go tosleep because now you're
irritated, you're mad becauseyou can't go to sleep, right.
So then another one is limit,limit your light exposure and um
, you know, exposure in theevening.
(11:03):
Reduce exposure to screens andbright lights at least an hour
before bed.
Considering using blue lightfilters on your devices.
So I know a lot of us read,right, read before we go to bed
sort of relaxes the mind.
That might even be yourmeditation thing.
And a lot of us don't use aregular old book anymore.
(11:25):
People have Kindles, peopleread on their tablets and all
that kind of stuff.
Adjust your screen.
Get the light low on yourscreen just enough so you can
read and so it can mellow outyour brain.
Try to release the day.
That's, that's my, my two centsto this.
Try your best to release theday.
(11:47):
I find that sometimes, whenyou've had a tough day, it is
super difficult for you to say,okay, it's done, I can't do
anything else about it.
This is not the time for me tosit around and think up
solutions.
It's time for me to get somerest and start again fresh
tomorrow.
Right, but remember thosedevices.
(12:10):
You need filters on them andyou need to make sure that
they're not the thing that'skeeping you awake.
What do they call that now?
Death scrolling, that you'rescrolling through Instagram for
like hours.
Try not to make that yourroutine.
Watch your diet.
Avoid heavy meals, caffeine andalcohol close to bedtime.
(12:35):
These things can disrupt yoursleep patterns.
I know we like to think that anightcap might help you sleep,
but it actually does not.
A good cup of tea and I hate tosound corny, but a good cup of
tea can knock you out, reallymake that sleep come to you real
(12:57):
fast.
The warm tea decaf, you knownon-caffeine tea the warm tea
can warms your body from theinside out and, my goodness, it
will give you the best sleepyou've had in years.
So if you're not, if that's notyour routine, you should try
(13:17):
that one out.
Physical activity regularphysical exercise, can help you
fall asleep faster and enjoydeep sleep.
Just avoid vigorous activityclose to bedtime.
I mean, think about it.
You really don't want to getyour heart rate up just before
you go to bed, right?
(13:39):
You need some time, dare I sayan hour or two, before you go to
bed.
If you're going to do vigorousactivity, don't work out at 9
o'clock, take a shower and thinkyou're going to be able to go
to sleep in 30 minutes.
Your heart rate is going to beup.
(14:00):
It's going to take time for theadrenaline, the cortisol and
all the stuff attributed tovigorous exercise to release
from your body and you're notgoing to be able to go to sleep
like you think.
(14:22):
Think now, midday morning andmaybe a dinner time after.
Right after dinner time, um,exercise can really, really help
you have a nice good sleep, um,and then, uh, one of an
interesting one daylightexposure.
Get plenty of natural lightduring the day.
So none you know, that's a veryinteresting one, because a lot
of us work in offices, right,and we're sitting under those
(14:47):
yucky lights all day.
We have to remember, forvarious reasons, to get up and
walk away from our desk every 45minutes to an hour.
For this reason and others, um,but especially, you want to do
this in the morning and I wouldsay definitely, if you can't
(15:07):
make every hour, try to gomorning, lunch and then, of
course, on your way home, youknow, in the car, walking to
whatever your publictransportation is, or whatever
you're doing, you know, try toget some good lights, some fresh
air and all of that stuff inyour nose to sort of, you know,
give your body a new lease onlife.
(15:29):
All of this stuff helpsregulate your circadian rhythm.
So let's do a recap.
Today we took a look at thescience of circadian rhythms,
how they impact your health andpractical tips to improve sleep
quality and support the naturalrhythms.
(15:52):
Try to implement some of thesethings to enhance your sleep
overall.
Share your experience with uson social media, you know.
Chat me up on my blog, make acomment.
It'll be posted and you'll beable to make a comment there.
So in the next episode we'regonna dive into another a little
(16:16):
piece of circadian rhythm, um,and the role it deals with with
your nutrition specifically, andmaintaining.
You know all of these things.
So I you don't want to missthat because it's going to be a
next one.
I'm going to do a three-partseries on circadian rhythms.
So thanks again for joining me.
(16:37):
Health coach, coach Shay, andplease stay healthy and stay
well and get yourself some sleep.
Thanks again, hey forward.
Like my podcast, share it.
Do all that good stuff you doon social media.
Thanks, a bunch Talk later.
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Cold Case Files: Miami
Joyce Sapp, 76; Bryan Herrera, 16; and Laurance Webb, 32—three Miami residents whose lives were stolen in brutal, unsolved homicides. Cold Case Files: Miami follows award‑winning radio host and City of Miami Police reserve officer Enrique Santos as he partners with the department’s Cold Case Homicide Unit, determined family members, and the advocates who spend their lives fighting for justice for the victims who can no longer fight for themselves.