The Power of Circadian Rhythms: Say Goodbye to Insomnia
In the quest for optimal health, one often overlooked yet crucial factor is the
balance of our circadian rhythms—the internal clock that regulates our sleep-
wake cycle. In this article, I want to shed light on the profound impact of
circadian rhythms on our brain, our health and productivity, drawing upon
research from leading institutions to underscore the significance of prioritising
quality sleep.
Circadian rhythm is a person’s innate sense of time, the ‘biological or master
clock’ that determines our every action throughout the day. It does this by
detecting the light levels through your eyes and then telling the brain to make
more or less melatonin, the hormone that makes you sleepy. In fact, every one
of our 20,000 genes are programmed with this master clock and heavily relies
on it for some of the body's most important processes, such as regulation of the internal body temperature, production of hormones and is intertwined
with the metabolic processes.
Firstly, let’s understand the key difference between Insomnia and poor sleep.
While they are both related concepts, they differ in their severity and
persistence.
Poor sleep refers to a general disruption or dissatisfaction with one's sleep
patterns and is sometimes considered to be social jet lag as it is considered
self-inflicted due to poor sleep hygiene or life-style choices. It is also usually
temporary in its duration.
Insomnia, on the other hand, is a specific sleep disorder characterised by
persistent difficulty falling asleep or staying asleep, despite adequate
opportunity for sleep, leading to significant distress or impairment in daytime
functioning. Insomnia is also considered to be highly stress related.
Despite its paramount importance, many people fail to grasp the critical role of
sleep in maintaining overall health. Research from the University of Oxford
highlights the pervasive misconceptions surrounding sleep, with a lack of
awareness contributing to poor sleep hygiene, insomnia and subsequent
health consequences [1]. From increased risk of chronic diseases to impaired
cognitive function, the ramifications of sleep deprivation are far-reaching and
profound. In a study published by the Department of Anesthesiology,
researchers found that an unbalanced circadian rhythm is the cause of up to
20% of cardiovascular diseases such as stroke, arrhythmia and angina, to name
a few. In fact one hours sleep can make all the difference to the increase in
cardio vascular incidents when the clock go forward in spring for daylight
waking hours and we lose 1 hours sleep. This is also compounded by an
increase in RTA’s related to sleepy drivers on the road.
The economic toll of poor sleep and insomnia on the British economy is
staggering. Studies from the Sleep Council estimate that sleep-related issues
cost the UK economy an estimated ￡34 billion annually in lost productivity and
absenteeism [2]. Moreover, research from the London School of Economics
underscores the link between insufficient sleep and decreased workplace
performance, highlighting the urgent need for interventions to address this
pervasive issue [3].
So, what can individuals do to improve their circadian rhythm and, by
extension, their health and productivity? Simple lifestyle modifications can
make a world of difference to those with insomnia. Establishing a consistent
sleep schedule is the starting point and regularity is king when it comes to
insomnia. Try and wake up and go to sleep at the same every day – even at
the weekend. Get some exercise during the day - at least 30 minutes outdoors
for your eyes to absorb the daylight and re-balance the circadian rhythm, this is
effectively when it is reprogramming the master clock. Next try to create a
conducive sleep environment by reducing the room temperature to 18 degrees
Celsius, a warm bedroom will slow down the likely hood of you getting off to
sleep. If you struggle to fall asleep within 10 minutes of your head hitting the
pillow, then practising relaxation techniques before bedtime. Keep your
mobile phone and tablets turned off at least 1 hour before you go to bed. Try
reading a book – nothing too exciting or challenging to the brain though.
Finally, try and leave a gap of at least 2 hours after you’ve eaten and going to
bed to ensure that your food is digested. These are all proven strategies for
enhancing sleep quality and say good night to insomnia.
Moreover, employers have a crucial role to play in fostering a culture of sleep
wellness within the workplace. By offering flexible working arrangements,
promoting work-life balance, and providing education on the importance of
sleep hygiene, employers can empower their employees to prioritise rest and
rejuvenation. Encouragement from the workplace is crucial – after all – they
are the biggest benefactors of our concentrated brain while at work and it will
improve focus and productivity tenfold.
With the enhancement of technology, many workplaces have fallen into a 24/7
availability FOSO (read my article on FOSO) culture which is not beneficial for
our sleep cycle or balance of the circadian rhythm. Let your employees know
that they aren’t expected to reply to messages in the evening or work during
the weekend. If you allow your workforce to get back in swing with their
natural body clock, they will be more productive and have a better attitude
towards work. It all starts with a little understanding of the basic functions our
bodies need to survive, which includes our circadian rhythm.
In conclusion, the key to optimised health lies in the correct balance of our
circadian rhythms. By recognising the profound impact of sleep on our well-
being and productivity, we can take proactive steps towards reclaiming our
health and vitality. Let's prioritise quality sleep as a cornerstone of a healthier, happier, and more productive future for all.
Kumud Gandhi is a Nutritional Food Scientist bestselling Author, Broadcaster,
and Motivational Speaker on the subject of nutritional health for productivity
& performance in the workplace. In 2010 Kumud founded ‘The Cooking
Academy’ a cookery school that focuses on cooking for nutritional health and
wellbeing. Kumud regularly presents to international audiences on a variety of
topics such as ‘Eating for Immunity and a Lifetime of Wellness’. In 2022 Kumud
Gandhi co-founded ‘Your Work Wellness’ where she is an expert in the field of
Wellness in the Workplace and works with organizations to create
transformational change in productivity and performance through wellness
strategies, nutrition and personal health coaching.
Sources
[1] University of Oxford, "Misconceptions About Sleep," Accessed February 25,
impact-mental-health.
[2] The Sleep Council, "The Economic Cost of Poor Sleep," Accessed February
[3] London School of Economics. "The Impact of Sleep on Workplace
Performance," Accessed February 25, 2024. https://www.lse.ac.uk/business-
and-consultancy/consulting/wp-content/uploads/sites/39/2020/03/The-
impact-of-sleep-on-workplace-performance-LSE-Research-2020.pdf.