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Science continues to confirm our need to live in harmony with nature’s clock, called the circadian rhythms. Circadian rhythm exhibits a 24-hour variation in the body and behavior, such as hormone levels, metabolism, gene expression, sleep and wakefulness, and appetite. (1) Disruption of circadian rhythm has been associated with various health concerns, including cancers, cognition, sleep and weight issues, heart problems and more. (1,2,3)
According to Ayurveda, a lifestyle in rhythm with nature’s cycles is the foundation for optimal health, spirituality and longevity. Disturbed sleep cycles are one of the most common ways in which we disconnect the body’s internal clocks from the circadian rhythms of nature. (3) Stress, excessive behaviors, over-exercising or lack of exercise, jet lag, poor diet, and not being in nature are a few more of the most common causes of a disruption of the natural cycles.
The reality is that most of us are “guilty as charged” in at least one of these circadian-disrupting activities. However, it is never too late to reset a healthy lifestyle and offset the potential risks from an unhealthy one. A new study shows that once we get back into living a lifestyle in sync with the circadian clock, good things happen.
In a 2016 study published in the Journal of American Medicine (JAMA), women who worked rotating night shifts were at a greater risk for blood sugar issues and heart health concerns. (4) The risk ranged from 15 to 18 percent higher, compared to women who did not work night shifts. Rotating night shift work did not require as many night shifts as you might assume. Rotating night shift work was defined as three or more night shifts per month, in addition to day and evening shifts. (4)
The good news is the JAMA study suggested that when these women stopped working night shifts, their heart health risk decreased over time. (4) This study makes the case that if you have to work night shift work, try to make it a short-term, rather than a career-term plan.
Night Shift, Long Hours and Travel Survival Solutions
If you must work nights or fly cross-country or internationally on a regular basis, or find yourself over-stressed, over-worked, exhausted and too busy to relax, be sure that you find time to move your body, as simple as a walk in nature, and consider some of the following solutions.
- Meditation: Try my free One Minute Meditation. Meditation has been shown to support healthy sleep and reduce circadian-related stress. (6)
- Exercise: Learn my nasal breathing exercise techniques. Exercise has been shown to support the balancing of circadian rhythms in the body. (5)
- Be in nature. Studies show that women who spend more time in nature live 12 percent longer. (7,8)
- Bacopa monnieri has been shown to support healthy circadian rhythms when under oxidative stress. (9)
- Ashwagandha has been shown in numerous studies to protect the nervous system from the ravages of stress. (10)
Perhaps the most powerful tool is lifestyle itself. Learn more about a healthy Ayurvedic lifestyle in sync with the circadian rhythms in my article, “Live with the Natural Cycles.”
Also, you can experience an Ayurvedic lifestyle first hand by taking my 28-day Ayurveda Challenge.
Bacopa, of course. I recently took my first international flight. Prior to the flight, I had no idea what jet lag really was. I thought, “Yeah, yeah, you’re a little sleepy from jet lag”. Boy, was I wrong. I have a whole new respect for people who fly regularly for their jobs. I don’t understand how they do it. When I got home, I felt like I aged 20 years and like I was on a carnival ride. I hydrated better before the trip than during the trip, which might have made a difference. Shiljit has helped. I’m doing Bacopa and Ashwagandha today.
LOL! Funny story, Tina! I went to England years ago. The friends I stayed with over there must have thought be awfully rude, as I overslept far into the afternoon for 2 solid weeks. I could not help it.
I recently took a 12 hour car ride from CO to Texas, then back after around a week. Besides an enormous weather and environment shift, the travel itself was stressful. Something about changing your location to an extreme in a short amount of time can really mess you up! I felt a little like how you described (to Tina) when I flew to New Zealand a couple years ago…. Mainly travel like that messes with my digestion.
Way back when, after landing in NZ, I had intentionally lowered my then heavy smoking to a couple times a day, because tobacco in NZ is extremely expensive. When I landed, I immediately went back to heavy smoking and started drinking heinous amounts of coffee! Anything to keep my bowels moving and metabolism functioning, including Whittaker’s chocolate – the family-size bars. Whew! The habit stuck for the entire 3-ish month NZ visit, and I traveled on foot and hitchhiked around the North island, meaning I never stopped traveling. I think even if you’re not changing time zones or sitting down, traveling can stress out the body.
Bacopa, Shilajit, Ashwagandha – all sound like great options! Not surprised they’re working. I wish I’d brought some with me on my road trip recently!