There are 2 p.m. and you’re yawning.
Your eyes are getting heavy and you’re thinking, “Boy, I could use a nap at this time.”
The problem is that, already has eight hours of sleep each night. You wake up each fresh and ready to conquer the world tomorrow.
fatigue Then why are you so tired in the middle of the afternoon?
Most people believe fatigue , naps and sleep deprivation are inevitable as we age. The same applies to many doctors, so just tell him to get more sleep at night. Or worse, they will write a prescription for a sleeping pill.
But they are wrong. It’s more complicated than that, and a pill not always solve the problem.
could be that the body’s internal clock is out of synchronization. Or rather, his circadian clock .
What is your circadian rhythm?
This internal “clock” control their periods of sleep and wakefulness throughout the day.
Your circadian rhythm rises and dips at different times. For most adults, the strongest unit sleep occurs 2:00 a.m. to 4:00 a.m. and 13: 00-15: 00
The experiences during these circadian sleep falls is less intense when you have had enough sleep . It is more intense when they are deprived of sleep.
The circadian rhythm also makes you more alert at certain points of the day.
what controls your biological clock?
Your body clock is controlled by a group of nerve cells in the hypothalamus of the brain that respond to signals of light and darkness.
How light can affect your sleep?
When light travels from the optic nerve of the eye to these nerve cells is as an alarm clock. He notes that it is time to wake up. The cells alert other parts of your brain that control hormones, body temperature and other functions that make you feel sleepy or awake.
The release of melatonin
For example, at the dawn of the cells trigger an increase in body temperature and produces hormones such as cortisol. At night, the darkness respond to the release of melatonin . This hormone occurs when the eyes say it’s night and bedtime. That’s why melatonin levels at night rise and remain high throughout the night.
This explains why we have jet lag when traveling to other time zones. The change in time and light jumps to the brain and forces the body to alter its normal pattern to adjust. As a result, travelers have more difficulty thinking and good performance.
However, these symptoms may also occur in everyday life. When we keep long and irregular hours, our circadian rhythm is interrupted. And that can result in more serious than fatigue during the day only problems.
A recent study found that irregular sleep cycles and waking may be risk factors for Parkinson’s disease. 1 Another study linked disruption of circadian rhythms inflammatory bowel disease. 2
natural way to overcome fatigue and make your body runs like clockwork
To ensure that your biological clock is properly “set” and avoid fatigue during the day, this is what I recommend:
- Keep the lights go out at night when about bedtime. Keep your tablets and smart phones out of the room.
- Enter the bright light as soon as possible in the morning.
- allow enough time for sleep quality -. At least seven to eight hours at night
- Keep a regular sleep schedule. This is more important than the actual number of hours sleep.
If you have difficulty falling asleep, I recommend a supplement of melatonin.
Your body is already equipped with this natural sleep inducer. But as you get older, the amount of melatonin in the body slowly disappears. By the time you turn 65, your melatonin production is almost completely exhausted. And as the melatonin level decreases, the quality of your sleep worse. 3
If you do not have the right amount of melatonin in the blood, which will end turning in bed.
But do not take melatonin in pill form. Your gut destroys most of it. Research shows that could be obtained only 1% in your system this way. 4
taking melatonin the most effective way. Orally, through a spray delivery. Bombs before bedtime and your body has everything you need to sleep all night.
Experiment with dose and time to get the best results. When melatonin is often less is more.
To your good health,
Al Sears, MD, CNS
1. E Lauretti, A Di Meco, S Merali, D Pratic. circadian rhythm dysfunction: a new environmental risk factor for Parkinson’s disease. Molecular Psychiatry , 2016; DOI: 10.1038 / MP.2016.47
2. Robin M. Voigt, Christopher B. Forsyth, Stefan J. Green, Ece Mutlu, Phillip Engen, Martha H. Vitaterna, Fred W. Turek, Ali Keshavarzian.Circadian Disorganization alters the intestinal microbiota. PLoS ONE, 2014; 9 (5): e97500 DOI: 10.1371 / journal.pone.0097500
3. Zhdanova et al. “The levels of endogenous melatonin and exogenous melatonin destination :. Effects of age” Journal of Gerontology . 1998. 53A: B293-B2
4. Fourtillan et al. “The bioavailability of melatonin in humans after administration daytime melatonin D7.” Biopharmaceutics and Drug Disposition . 2000. 21 (1): 15-22