Circadian Rhythm: 6 Steps to Improve the Biological Clock

In this video, we talk about how we can improve our circadian rhythms, we discussed how we can use external cues - light, temperature, and noise - and internal rhythms - our eating pattern and our physical activity pattern - to improve and strengthen our body clock.
It's critical to have a healthy biological clock in order to have a healthy daily routine!
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About Practical Health channel
The mission of the Practical Health channel is to share scientific knowledge and personal experience related to a healthy lifestyle. So, everyone will live a healthy and productive life!
In this channel, Andrey Titov, PhD shares his personal experience and provides practical steps on health and performance optimization. The key focus is to use a data-driven approach (a lot of actual body tests) in optimizing the 4 key pillars of wellbeing
• Nutrition/ diet - calorie balance, healthy food, controlling appetite
• Exercise/ sport - weekly schedule
• Sleep - getting asleep and waking up fast, having a great night sleep
• Mental health - enjoying life and staying happy

[@bastiangroiss4395]

Thanks for spreading the word about this, Andry! Have you checked out the app "Circadian: Your Natural Rhythm"? I am sure you will appreciate it.

[@PracticalHealthNow]

I'll check it out!

[@user-gb8jo9wt1z]

Nice job, Andry👍

[@PracticalHealthNow]

Thank you, Yulya! I hope it was helpful!

[@shashitickoo7161]

Love from.india

[@PracticalHealthNow]

Thank you for sending your love, really exciting to hear that people in India are watching our channel!

[@thisisstevet]

Thanks

[@PracticalHealthNow]

Thank you, glad you liked the video!

[@cattycorner8]

Excellent advice!

[@PracticalHealthNow]

Thank you, glad it was helpful!

[@MrAndrsi]

Thanks for great ideas!

[@PracticalHealthNow]

You are so welcome!

[@BackToMama1]

Thank you for this 💚

[@PracticalHealthNow]

Great to hear it was helpful!

[@nataliialebid1336]

Thank you! Interesting information!

[@PracticalHealthNow]

Our pleasure!

[@masiiharwood6082]

Thanks for your knowledge ❤❤❤

[@PracticalHealthNow]

You are welcome, Masii! Anything specific you found really new to you?

[@amypola5903]

While waiting for commercial and intro wondering if you'll talk about the livers ability to filter cortisol, and owning a cat.

[@PracticalHealthNow]

Amy, sounds like I didn't meet your expectations... But yes, the cortisol is metabolized in primarily in the liver. And owning a cat is always a great idea :)

[@Therealnushat]

This was so helpful. I will definitely be following these tips. Thank you 🙏🏽

[@PracticalHealthNow]

Glad it was helpful!

[@annatitova7582]

Another fine video!

[@PracticalHealthNow]

Glad you think so!

[@mariadanezis5333]

What if you are anemic? Can that disturb your sleep? What if you have adrenal insufficiency? Can that affect your sleep?

[@PracticalHealthNow]

Maria, I haven't come across any compelling scientific research on this topic, but I can share my thoughts. I believe anything that interferes with the body's ability to fully relax can impact sleep, including factors like a low level of red blood cells and adrenal insufficiency. The real question is to what extent these factors affect sleep quality-does your sleep lose 50% of its quality or just 5%? Unfortunately, no solid research is available to provide a definitive answer at this time. However, I hope my insights are helpful to you!

[@ginaorlando1767]

How can we get this correct when we work from 2:30 a.m. to 7:45 am.

[@PracticalHealthNow]

It's tough, it's super tough to maintain a healthy circadian rhythm with a night shift. My suggestion is to use artificial lights to imitate sunlight when you wake up, and fully blacked-our room when you sleep. And stay as disciplined as possible! One question, I'm curious - you sleep from like 6 pm to 1 am, or from 8 am to 4 pm?

[@SrExclusivity]

After moving from Brazil to Germany, due to sun light difference, it totally crashed my bioclock .. it seems my bioblock never left the jet lag 😂😂 ..

[@PracticalHealthNow]

Marcus, I feel your pain :( I had a similar situation (though not as severe as yours) when I moved to Boston. I simply didn't have enough sun, especially during the winter, and it was tough.

[@tanyawieczorek6603]

Is insomnia or circadian rhythm issues tied in to liver issues? Been having trouble sleeping and also very bloated and constipation lately, following a paleo diet,

[@PracticalHealthNow]

Tanya, the short answer is yes and no. Liver issues as well as basically any other issue in the body negatively impact sleep. Though insomnia or a disrupted circadian rhythm probably doesn't impact the liver directly, but through a negative impact on the digestion, energy and overall wellbeing.

[@tanyawieczorek6603]

@@PracticalHealthNow I didn't mean the sleep issue impacted the liver, I meant the liver is the cause of the circadian issues? Perhaps things like melatonin or GABA being off kilter with the liver being the cause? I follow a very good paleo diet, no pop or junk food..

[@marionrhodus8464]

Why does he keep saying PM

[@PracticalHealthNow]

I don't know, Marion! But it sounds like you understood my approach even with my mispronunciations :)