Circadian rhythms are physical, mental and behavioral changes that occur based on a 24 hour cycle. This cycle is attuned primarily to light and darkness in a organism's environment and are found in most living things, including animals, plants and many tiny microbes. The "master clock" that controls circadian rhythms consists of a group of nerve cells in the brain called the suprachiasmatic nucleus, or SCN. The SCN contains about 20,000 nerve cells and is located in the hypothalamus, an area of the brain just above where the optic nerves from the eyes cross. Circadian rhythms are important in determining human sleep patterns. The body's master clock, or SCN, controls the production of melatonin, a hormone that makes you sleepy. Since it is located just above the optic nerves, which relay information from the eyes to the brain, the SCN receives information about incoming light. When there is less light—like at night—the SCN tells the brain to make more melatonin so you get drowsy. Circadian rhythms can influence sleep-wake cycles, hormone release, body temperature and other important bodily functions. They have been linked to various sleep disorders, such as insomnia. Abnormal circadian rhythms have also been associated with obesity, diabetes, depression, bipolar disorder and seasonal affective disorder. Lifestyle and herbal musings: Stress is a major factor in disruption of sleep and the production of melatonin. There are sedative herbs at night or stress-relieving herbs that can be taken during the day that can help but it's important to try to reduce the stressor directly. Sometimes one's life situation can't be changed and thus finding more relaxing time for oneself can be crucial - meditation, yoga, daytime exercise, or an evening wind-down ritual of reading and sipping tea can really help. Stimulants can make some people restless and more apt to wake up during the night or struggle to fall asleep. Coffee, chocolate, yerba mate, soda and tea are obvious late-night no-nos. There are other remedies that don't contain caffeine that can be overly simulating, such as B vitamins, stimulant adaptogens, blood pressure medications, antidepressants, dementia medications, antihistamines, glucosamines, and statins. Alcohol can initially sedate but ultimately prevents deep sleep. Late-night eating can wreak havoc on a good night's sleep, especially when digestion and liver involvement kick in a few hours after you eat. Try to stop eating at least four hours before bedtime and avoid large, heavy, fatty, sugary meals in the evening. Exercise, unplugging before bed and developing a sleep ritual are all great ways to improve one's sleep. Some herbal sleep aids include valerian, california poppy, skullcap, passionflower, chamomile, hops, blue vervain, wood betony and wild lettuce.
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AuthorThe adventures, studies, and musings of a student at the Vermont Center for Integrative Herbalism.
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