By Madison Williams
Ever wonder why you’re awake and energized during the day and sleepy at night? Thanks to our circadian rhythm, our body knows when it’s time to be active and when it’s time to rest. Our circadian rhythm allows our body to go through 24-hour cycles that regulate our organ function, metabolism, and many hormones. Even animals and plants have their own circadian rhythms! This cyclic pattern tells flowers to close at night and keeps nocturnal animals in their homes during the day for safety. What a neat system nature has!
In humans, the circadian rhythm is controlled by a structure in the brain called the suprachiasmatic nucleus (SCN), which regulates the release of the sleep-promoting hormone melatonin. The reason we feel tired at night is because the SCN secretes melatonin when it begins to sense darkness.. During the day, the SCN senses light, which inhibits melatonin secretion and keeps us alert.
Our circadian rhythm can also affect body functions besides sleep. It plays a role in our immune system by fighting sickness and disease. Our circadian rhythm also promotes memory formation. This is especially helpful when you’re studying for a big test–you need to get enough sleep to remember what you’re studying!
Sometimes, our circadian rhythm can be altered by travel, working night shifts, or staying up late,which many teens like to do! If your circadian rhythm gets messed up, you can begin to feel groggy and may not be able to do as well in school or be as productive at work.
Here are some tips for keeping your circadian rhythm in balance:
- Avoid caffeine in the afternoon and at night, as this can keep your body alert.
- Maintain a regular sleep schedule. This will keep your circadian rhythm on a regular system, helping you know when it’s time to be alert and when it’s time to sleep.
- Limit your screen time before bed. The light from your TV, computer, or phone can trick your SCN into thinking it’s day time.
- Spend time outdoors in the sun. This promotes alertness during the day.
Sweet dreams!
