The Circadian Code: Lose weight, supercharge your energy and sleep well every night

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Studies have shown that maintaining normal sleep and circadian rhythms is important for many aspects of brain and health. [132] A number of studies have also indicated that a power-nap, a short period of sleep during the day, can reduce stress and may improve productivity without any measurable effect on normal circadian rhythms. [134] [135] [136] Circadian rhythms also play a part in the reticular activating system, which is crucial for maintaining a state of consciousness. A reversal [ clarification needed] in the sleep–wake cycle may be a sign or complication of uremia, [137] azotemia or acute kidney injury. [138] [139] Studies have also helped elucidate how light has a direct effect on human health through its influence on the circadian biology. [140] Relationship with cardiovascular disease [ edit ]

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Halberg F (1959). "[Physiologic 24-hour periodicity; general and procedural considerations with reference to the adrenal cycle]". Internationale Zeitschrift für Vitaminforschung. Beiheft. 10: 225–296. PMID 14398945. It is difficult to determine if a disturbance in the circadian rhythm is at fault for an increase in prevalence for substance abuse—or if other environmental factors such as stress are to blame. The rhythm has an endogenous free-running period that lasts approximately 24 hours. The rhythm persists in constant conditions, i.e. constant darkness, with a period of about 24 hours. The period of the rhythm in constant conditions is called the free-running period and is denoted by the Greek letter τ (tau). The rationale for this criterion is to distinguish circadian rhythms from simple responses to daily external cues. A rhythm cannot be said to be endogenous unless it has been tested and persists in conditions without external periodic input. In diurnal animals (active during daylight hours), in general τ is slightly greater than 24 hours, whereas, in nocturnal animals (active at night), in general τ is shorter than 24 hours. Nakano S, Uchida K, Kigoshi T, Azukizawa S, Iwasaki R, Kaneko M, Morimoto S (August 1991). "Circadian rhythm of blood pressure in normotensive NIDDM subjects. Its relationship to microvascular complications". Diabetes Care. 14 (8): 707–711. doi: 10.2337/diacare.14.8.707. PMID 1954805. S2CID 12489921.

There is no such thing as genetic night owls or morning larks. As we get older, we naturally revert to waking up early. Post-puberty, females tend to wake up earlier than males, but with time, as the effect of hormones wear off, there is no longer a difference.

Circadian Code by Satchin Panda, PhD Book Summary The Circadian Code by Satchin Panda, PhD Book Summary

Reitz CJ, Alibhai FJ, Khatua TN, Rasouli M, Bridle BW, Burris TP, Martino TA (2019). "SR9009 administered for one day after myocardial ischemia-reperfusion prevents heart failure in mice by targeting the cardiac inflammasome". Communications Biology. 2: 353. doi: 10.1038/s42003-019-0595-z. PMC 6776554. PMID 31602405. Researchers suggested that a reason for this could be that matching an Arabidopsis 's circadian rhythm to its environment could allow the plant to be better prepared for dawn and dusk, and thus be able to better synchronize its processes. [65] In this study, it was also found that the genes that help to control chlorophyll peaked a few hours after dawn. [65] This appears to be consistent with the proposed phenomenon known as metabolic dawn. [66]Goldbeter A (September 1995). "A model for circadian oscillations in the Drosophila period protein (PER)". Proceedings. Biological Sciences. 261 (1362): 319–324. Bibcode: 1995RSPSB.261..319G. doi: 10.1098/rspb.1995.0153. PMID 8587874. S2CID 7024361. Halberg F, Carandente F, Cornelissen G, Katinas GS (1977). "[Glossary of chronobiology (author's transl)]". Chronobiologia. 4 (Suppl 1): 1–189. PMID 352650. Gardner MJ, Hubbard KE, Hotta CT, Dodd AN, Webb AA (July 2006). "How plants tell the time". The Biochemical Journal. 397 (1): 15–24. doi: 10.1042/BJ20060484. PMC 1479754. PMID 16761955.

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For temperature studies, subjects must remain awake but calm and semi-reclined in near darkness while their rectal temperatures are taken continuously. Though variation is great among normal chronotypes, the average human adult's temperature reaches its minimum at about 5:00a.m., about two hours before habitual wake time. Baehr et al. [91] found that, in young adults, the daily body temperature minimum occurred at about 04:00 (4 a.m.) for morning types, but at about 06:00 (6 a.m.) for evening types. This minimum occurred at approximately the middle of the eight-hour sleep period for morning types, but closer to waking in evening types. a b c Benloucif S, Guico MJ, Reid KJ, Wolfe LF, L'hermite-Balériaux M, Zee PC (April 2005). "Stability of melatonin and temperature as circadian phase markers and their relation to sleep times in humans". Journal of Biological Rhythms. 20 (2): 178–88. doi: 10.1177/0748730404273983. PMID 15834114. S2CID 36360463. Jones CR, Campbell SS, Zone SE, Cooper F, DeSano A, Murphy PJ, etal. (September 1999). "Familial advanced sleep-phase syndrome: A short-period circadian rhythm variant in humans". Nature Medicine. 5 (9): 1062–1065. doi: 10.1038/12502. PMID 10470086. S2CID 14809619.Lighting requirements for circadian regulation are not simply the same as those for vision; planning of indoor lighting in offices and institutions is beginning to take this into account. [121] Animal studies on the effects of light in laboratory conditions have until recently considered light intensity ( irradiance) but not color, which can be shown to "act as an essential regulator of biological timing in more natural settings". [122] Ko HW, Jiang J, Edery I (December 2002). "Role for Slimb in the degradation of Drosophila Period protein phosphorylated by Doubletime". Nature. 420 (6916): 673–678. Bibcode: 2002Natur.420..673K. doi: 10.1038/nature01272. PMID 12442174. S2CID 4414176.