Circadian cycle: is there an ideal time to wake up, sleep and eat? – GOOD SHAPE

The human body is like a plant. What do you understand by this statement? Believe me, it makes more sense than you might think, since the human body, like plants, follows a cycle called circadian and that, when accompanied, can greatly improve your well-being and your health.

What is the circadian cycle?

Let’s first understand the basics: what is the circadian cycle? Second Esthela Oliveira, sports physician and full member of the Brazilian Society of Exercise and Sports Medicine, the circadian cycle is a mechanism specific to our body, which regulates itself in the 24-hour period between day and night. “It is a biological and natural rhythm of the organism. From it, our physiological processes are commanded so that our body can wake up, feel hungry, be active, get sleepy, and so on, ”she explains.

Think of it like this: the circadian cycle is like a internal clock that everyone carries. It sets the rhythm of the body for a period of 1 day, regulating both day and night activities. “When we get out of the routine, changing meal times or changing the time to sleep and wake up, this cycle interferes with all daily activities”, explains the doctor. “Studies indicate that the disorders we go through in our lives, whether they be food, everyday stress or sleep deprivation, can lead to serious hormonal imbalances”.

What is the best time to wake up, eat, work out and sleep?

With that understood, the question arises: is there an ideal time to do any activity of the day? Second the ayurveda, for sure! Waking up with the sunrise and slowing down (including leaving the screens aside) when it sets is one of the principles of this ancient science.

Studies by renowned institutes, such as Salk, in the United States, indicate that there are also some ideal time windows for some activities: food should be limited to the first 8/10 hours of the day, to give our body enough time to digest food, rest and recover.

Obviously, each case must be evaluated individually and by a trained professional, because people have different routines and even different physiological needs.

Still, the doctor gives some tips to preserve the circadian cycle:

Avoid substances that affect sleep after 4 pm (such as coffee and alcohol);
Try to keep a fixed bedtime every day;
Seek to expose yourself to sunlight during the day, as vitamin D is very important to regulate many body functions;
Avoid artificial lights when going to bed, that is, it is worth investing in a sleep hygiene routine.

What are the benefits of taking care of the circadian cycle?

As you might imagine, the benefits to this are many. As this natural cycle itself regulates many bodily functions, working in that favor can only be beneficial too, right?

But to keep in mind, a routine aligned with the circadian cycle helps regulate body temperature, balances the sugar levels and hormones in the body, and ensures the maintenance of the cellular regeneration and repair system.

On the other hand, keeping a routine out of line with this cycle has harmful effects on health, disrupting routine activities and altering mood. “Disruption of the circadian cycle can cause problems such as depression, anxiety, daytime sleepiness, reduced performance at work, greater propensity for accidents, lack of mental agility and increased risk of diabetes and obesity”, he concludes.