Our daily circadian rhythms allow us to function optimally in a dynamic world, adjusting our biology and sleep-wake cycles to the meet demands imposed by our environment and lifestyle habits. (1)
Between 33-45% of the Australian population experience sleep disturbances. (2)
In addition to governing sleep-wake cycles, circadian clocks are integrated into all biological processes at a molecular level. Circadian rhythms are fundamental biological imperatives, which govern every aspect of health. (1,3)
When challenged by environmental stressors, dysphasic sleep patterns or unhealthy eating behaviors, circadian clocks can become misaligned, affecting not just sleep patterns, but leading to wide-ranging health conditions. (3)
In addition to insomnia, circadian dysfunction has been associated with cardiometabolic disorders, glucose dysregulation, neuroinflammation, mood disorders and an increased risk of breast cancer. (1,3)
Circadian Reboot Support
Evidence-based approaches known to improve circadian health include the timing of light exposure, chrononutrition and many other factors: (1,3-5)
4 Key Herbs for Healthy Sleep Patterns
Herbal medicines can be extremely beneficial in a clinical setting for improving sleep patterns and helping to reset sleep-wake cycles, which is essential for circadian health. For example:
Circadian rhythm dysfunction requires ongoing dietary and lifestyle support, including changing both day and nighttime habits to create new sustainable routines, which support a circadian health.
References:
Between 33-45% of the Australian population experience sleep disturbances. (2)
In addition to governing sleep-wake cycles, circadian clocks are integrated into all biological processes at a molecular level. Circadian rhythms are fundamental biological imperatives, which govern every aspect of health. (1,3)
When challenged by environmental stressors, dysphasic sleep patterns or unhealthy eating behaviors, circadian clocks can become misaligned, affecting not just sleep patterns, but leading to wide-ranging health conditions. (3)
In addition to insomnia, circadian dysfunction has been associated with cardiometabolic disorders, glucose dysregulation, neuroinflammation, mood disorders and an increased risk of breast cancer. (1,3)
Circadian Reboot Support
Evidence-based approaches known to improve circadian health include the timing of light exposure, chrononutrition and many other factors: (1,3-5)
- Get as much natural morning light as possible and reduce light exposure during the evening
- Exercise, ideally during the day and not at night
- Define a sleep routine which includes relaxation and mindfulness
- Make time to step back from stressful situations and reduce pressure
- Reduce electronic devices and stimulating surroundings, at least 30 minutes prior to bedtime
- Chrononutrition: Concentrate food intake in the first and middle parts of the day
- Follow a whole food Mediterranean style diet, known to improve overall circadian health
- If napping, ensure it is no longer than 20 minutes and not within 6 hrs. of bedtime
- Avoid stimulants such as caffeine and things known to reduce sleep quality, such as alcohol.
4 Key Herbs for Healthy Sleep Patterns
Herbal medicines can be extremely beneficial in a clinical setting for improving sleep patterns and helping to reset sleep-wake cycles, which is essential for circadian health. For example:
- Californian poppy (Eschscholzia californica) supplementation helps normalise sleep patterns with no evidence of carry over effects or addiction. (6,7)
- Lavender (Lavandula angustifolia) improves sleep quality and shortens sleep onset by up to 80% in some clinical studies. (8,9)
- Passionflower (Passiflora incarnata) has been traditionally used for the treatment of insomnia, nervousness and anxiety. It works by improving melatonin production and supporting GABA activity. (7,10)
- Ziziphus (Ziziphus jujube) improves sleep quality, prolonging sleep time and increasing NREM sleep. It contains active constituents which are naturally sedative, by improving GABA-energic activity within the brain. (7)
Circadian rhythm dysfunction requires ongoing dietary and lifestyle support, including changing both day and nighttime habits to create new sustainable routines, which support a circadian health.
References:
- Foster, R. G. (2020). Sleep, circadian rhythms and health. Interface Focus, 10(3), 20190098. doi:10.1098/rsfs.2019.0098
- Adams, R., Appleton, S., Taylor, A., McEvoy, D., & Antic, N. (2016). Report to the sleep health foundation 2016 sleep health survey of Australian adults. The Adelaide Institute for Sleep Health.
- Abbott, S. M., Malkani, R., & Zee, P. C. (2018). Circadian disruption and human health: a bidirectional relationship. European Journal of Neuroscience. doi:10.1111/ejn.14298
- Zheng, D., Ratiner, K., & Elinav, E. (2020). Circadian Influences of Diet on the Microbiome and Immunity. Trends in Immunology. doi:10.1016/j.it.2020.04.005
- Zuraikat, F. M., Makarem, N., St-Onge, M.-P., Xi, H., Akkapeddi, A., & Aggarwal, B. (2020). A Mediterranean Dietary Pattern Predicts Better Sleep Quality in US Women from the American Heart Association Go Red for Women Strategically Focused Research Network. Nutrients, 12(9), 2830. doi:10.3390/nu12092830
- Schafer HL, Schafer W, Schneider W, Elstner EF. Sedative action of extract combination of Eschscholtzia californica and Corydalis cava. Arzneim Forsch Drug Res 1995; 45: 124-26.
- Bruni, O., Ferini-Strambi, L., Giacomoni, E., & Pellegrino, P. (2021). Herbal Remedies and Their Possible Effect on the GABAergic System and Sleep. Nutrients, 13(2), 530. https://sci-hub.do/https://doi.org/10.3390/nu13020530
- Kasper, S., Anghelescu, I., & Dienel, A. (2015). Efficacy of orally administered Silexan in patients with anxiety-related restlessness and disturbed sleep–A randomized, placebo-controlled trial. European neuropsychopharmacology, 25(11), 1960-1967.
- Chen SL, Chen CH. (2015). Effects of Lavender Tea on Fatigue, Depression, and Maternal-Infant Attachment in Sleep-Disturbed Postnatal Women.Worldviews Evid Based Nurs. 12 (6):370-9.
- Appel, K., et al. (2011). Modulation of the gamma-aminobutyric acid (GABA) system by Passiflora incarnata L. Phytother Res, 2011. 25(6): p. 838-43.