Johanna Altman's Guide to Optimal Circadian Health
Johanna Altman's Guide to Optimal Circadian Health
Blog Article
In our fast-paced world, the concept of time governs much of our daily routine, yet one crucial aspect frequently overlooked is our internal biological clock or circadian rhythm. This internal timer plays a vital role in dictating our sleep patterns, hormone release, eating habits, and overall health.
Johanna Altman, a wellness enthusiast and advocate for holistic health practices, shares insights on how properly managing light exposure can significantly enhance circadian health and, by extension, improve overall well-being.
Circadian rhythms are physical, mental, and behavioral changes that follow a 24-hour cycle, responding primarily to light and darkness in an organism's environment. They are found in most living things, including animals, plants, and microbes. The study of circadian rhythms is called chronobiology.
Light is the most potent cue influencing circadian rhythms, helping to synchronize the internal clock to the environment's 24-hour light/dark cycle. Natural sunlight and artificial indoor lighting impact these rhythms, signaling when it’s time to wake up and when it’s time to sleep.
Disruption of the circadian rhythm can lead to various health issues, including sleep disorders, obesity, diabetes, 최수종상조 depression, bipolar disorder, and seasonal affective disorder. Johanna Altman emphasizes that understanding and managing our light exposure is key to preventing such disruptions and maintaining good health.
Exposure to natural sunlight during the day is crucial in keeping the circadian rhythm healthy. Johanna recommends starting the day with a morning walk or simply sitting by a sunny window. This exposure helps halt the production of the sleep hormone melatonin, making us alert and ready to start the day.
While natural light is beneficial, artificial lighting can be a double-edged sword. During the day, bright artificial light can help maintain alertness and focus, mimicking the benefits of natural sunlight. However, excessive exposure to artificial blue light from screens and LED lights in the evening can disrupt the body's natural preparation for sleep by inhibiting melatonin production.
The blue wavelengths produced by our electronic screens are beneficial during the day because they boost attention, reaction times, and mood, but they are the most disruptive at night. To mitigate their impact, Johanna uses apps that filter the blue/green wavelength at night, or she wears glasses that block blue light in the evening.