FindingYour Rhythm How to Utilize Your Circadian Clock A circadian rhythm is your sleep-wake cycle, or your body’s internal clock. It runs constantly, cycling between alertness and sleepiness, and it helps your body regulate its sleep patterns. There’s nothing quite like a good night’s sleep to refresh you, and studies show that tapping into your circadian rhythm is the most effective way to do just that. HOW ITWORKS Most organs in our bodies have their own circadian clocks they use to function, and a master clock keeps each of them running smoothly. Everyday functions such as sleepiness, wakefulness, and hunger ebb and flow throughout the day according to this clock. Circadian rhythms are strongly affected by light stimuli — most typically coinciding with the sun’s cycle. At night, you receive signals that it’s dark, which tells your body to start getting sleepy. In the mornings, daytime light wakes you up and helps your body get reenergized. HOW TO MAINTAIN IT It’s common for adults to feel dips in energy throughout the day. They vary based on habits and age, but there are a few general ways to maintain a healthy circadian rhythm and ensure your body is getting
both the rest and the energy it needs at the right times. • Be consistent. Going to bed at the same time every night and waking up at the same time every morning will train your master clock to avoid interrupting your sleep. • Get outside. Exposure to natural light each morning triggers your brain to stop producing melatonin. Spend just a little bit of time outside right after waking up. • Skip the nap. Staying active throughout the day uses your stored energy before prime sleeping hours. Instead of napping when you’re tired, get active. • Limit screen time. Blue light from TVs, phones, and computers can trick your brain into thinking it’s still daytime. Start limiting screen use two hours before bedtime.
A regular circadian rhythm is crucial for healthy sleep, and healthy sleep is crucial for a healthy body.
Pay attention to your patterns and help your body take care of you.
SUCCESSSTORIES
“I came in for tendinitis in my left ankle. The pain was severe, waking me in the middle of the night and keeping me up. I had difficulty walking any distance, and stairs were no fun at all. Just standing in place was painful. When I first came to PT, Dr. Patt started me with some simple exercises. As they became easier, more were added, and of course the difficulty level increased but the pain decreased! My whole team was great! Thank you.”
Bacon and Egg Breakfast Pizza
Ingredients
• 1 package premade pizza dough • 2 tbsp olive oil, divided • 6 eggs • 2 tbsp water
–Valentina Sternadore
• 4 slices bacon, cooked and crumbled • 2 cups cheese of your choice, shredded
“Due to an old injury, my right shoulder fatigued easily. The fatigue was most noticeable
Directions 1. Preheat oven to 400 F. Grease a 15x10x1-inch pan. Spread the dough evenly over the bottom of the pan and 1/2 inch up the sides. Prick it with a fork and brush with 1 tbsp oil. Bake until lightly browned, about 7–8 minutes. 2. In a nonstick skillet, heat the remaining oil on medium. In a bowl, whisk the eggs and water together. Add the mixture to the skillet and stir until thickened and no liquid egg remains. 3. Add the egg to the baked crust in an even layer. Sprinkle on the bacon and cheese, then bake 5–7 more minutes before serving.
during tai chi class. The progression of shoulder
exercises not only diminished the fatigue but also improved the flexibility and strength of the shoulder. Each exercise was clearly explained, and the exercise cards made it easy to continue the exercises at home.”
– Stephen Green
Inspired by TasteOfHome.com
Professional Physical Therapy | 508-528-6100 • 3
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