Key Takeaways:
• Circadian rhythms are daily rhythms that are present in every cell and organ of our body, including the brain. These rhythms tell each cell and organ when to perform specific activities, which can improve immune function, optimize inflammation levels, and enhance brain and metabolic functions.
• Circadian rhythms are an integral part of our body and physiology. These rhythms are responsible for regulating various biological processes, such as sleep-wake cycles, hormone secretion, and metabolism, and they operate on a roughly 24-hour cycle. However, in today's modern world, people are often exposed to artificial lighting, electronic screens, and other environmental factors that can disrupt their natural circadian rhythms.
• Sleep is crucial for restoring, repairing, and rejuvenating the brain. During deep sleep, the brain detoxifies unwanted materials and strengthens the connections between nerve cells. It also produces hormones that regulate various bodily functions.
• Melatonin is a night hormone that helps regulate sleep and is mostly regulated by our internal clock and exposure to light. Bright light, particularly blue and LED light, can reduce melatonin levels, while a dimly lit environment can promote the production of melatonin.
• Dimming lights in the evening can help with natural melatonin production, which aids in falling asleep faster.
• Exogenous melatonin supplementation can help with falling asleep faster, but may not be effective for fragmented sleep, and it is difficult to determine the appropriate amount for an individual.
Show Notes
Dr. Satchin Panda, a leading expert in circadian rhythm research and a professor at the Salk Institute for Biological Studies explains how our circadian rhythm impacts our immune system, inflammation, brain function, and overall human performance. Dr. Panda also describes how modern living is disrupting our circadian rhythms and behaviors we can engage in to optimize performance. Finally, he discusses the role of melatonin, its supplementation, and how our sleep patterns are affected by blue light.
Key Quotes
"Sleep is crucial for restoring, repairing, and rejuvenating our brain."
"Bright light, particularly blue spectrum of light, which is rich in blue and LED light, can reduce melatonin levels."
