Springtime insomnia… again?
Insomnia and springtime… We wonder whether they are related to each other for some other reason than romantic insomnia thinking about someone while the air is filled with lovely scent… Spring days are already here, as well as the eternal human longing for this season – the weather is nice, sun, longer days, more time spent in nature, scents of buds and flowers, new loves, new hopes… However, not everything is completely romantic in this time, though most of you would like it to be so.
With the arrival of spring, many of us feel other sensations, such as constant fatigue, confusion, drowsiness, changes in sleep patterns, and even complete insomnia. Do you attribute that to your feelings and unresolved problems? You are wrong this time.
If you are wondering why the weather or season changes affect your body and sleep so much, the answer is exactly your – circadian rhythm!
Insomnia and internal clock
The circadian rhythm, or popularly called our internal clock, is actually the biological rhythm of our organism. It regulates numerous processes in the brain, such as metabolism, hormone levels, body temperature, and most importantly, the sleep-wake cycle.
The circadian rhythm or clock is exactly the one that provides the optimal level and duration of our sleep and rest during the night, so that we would be ready to perform all functions during the day. Our circadian clock is naturally designed to function and change along with the changing environment and seasons, and to respond to the given changes. Even apparently a small change in the form of longer or shorter daylight / night darkness, causes a big change and mismatch of our internal clock, together with many changes in our sleep-wake cycle.
Studies [1]
suggest that the circadian rhythm does not adapt immediately to daylight. Our bodies naturally adapt to the changing seasons, and that rhythm is interrupted when we are forced to work contrary to the natural needs of our body.
Changing the duration of the day and night in the season of spring makes it harder to “reset” our body clock, and requires a new adjustment of our body and sleep to new conditions. In particular, changes in the level of certain hormones, especially melatonin and cortisol, play a big role in the our internal clock disorder, and the occurrence of sleep problems [2].
The circadian clock is located in the suprachiasmatic nucleus, located in the hypothalamus of the brain. This core accepts information about light during the day, and information about the lack of light at night. “Lack of light” is what drives our brain to produce melatonin, making us sleepy and ready for sleep.
The effect of melatonin and cortisol on sleep
is one of the hormones that relies on the circadian clock. Melatonin lowers our body temperature and makes us feel sleepy, so we are ready to go to bed. Spring and summer periods and a longer period of daylight can interfere with the production of melatonin, which can make it difficult to sleep.
Cortisol levels are also an important factor for the circadian clock. Cortisol is a hormone that regulates many changes in our body that occur in response to stress. Cortisol level is highest in the morning, and gradually declines as the day progresses. Cortisol is lowest at night, which allows us to fall asleep without any difficulties.
The cortisol level in the body also changes naturally with the seasons, increasing the most during the winter period. As the sun rises, the cortisol level rises. Daylight saving time changes the morning peak of cortisol by an hour, and therefore cortisol level also adjusts to the change in daylight hours [3].
These changes with melatonin and cortisol interrupt our sleep pattern, which leads to poor sleep. And poor sleep quality, as well as insomnia, can be very detrimental to our health.
Some studies [4] show that it can take days, up to a few weeks, for our bodies to reset to spring / summer, and while it is happening, we may have symptoms such as irritability, daily fatigue, weakened immune functions, and constant insomnia.
Insomnia and sleep problems disappear with Magnall Sleep
The question is what we can do about this. Experts point out some tips for adjusting to the spring rhythm of sleep, such as: try to go to bed and wake up in the morning at the same time, try to exercise regularly, avoid heavy meals at night, as well as coffee and alcohol before bedtime, and learn to relax before bed in your own style and rhythm.
And, if you want fast and efficient results, to immediately provide your body with good and quality sleep, to prevent insomnia, all the tossing and turning in bed until late into the night not knowing how to fall asleep, the unbearable daily fatigue after insufficient hours of sleep and constant insomnia during the day, we have a solution for you.
Magnall® Sleep is a unique formulation of magnesium with melatonin, the active form of folic acid and vitamins B6 and B12, and helps elimination of insomnia symptoms and sleep disorders.
Magnall® Sleep has a beneficial effect on sleeping at people under stress, who work in shifts, change time zones, as well as among older adults.
Magnall® Sleep has a triple effect by affecting the circadian rhythm ( the sleep-wake cycle):
- It makes it easier for you to fall asleep faster
- Improves duration and length, as well as sleep quality
- You wake up more rested
Enjoy the spring finally well-rested… with Magnall® Sleep!
[1] Kantermann et al.; “The Human Circadian Clock’s Seasonal Adjustment Is Disrupted by Daylight Saving Time”, Current Biology (2007), dot: 10.1016/j.cub.2007.10.025
[2] Jeanne F. Duffy, M.B.A., Ph.D.a,* and Charles A. Czeisler, Ph.D., M.D.b,c; “Effect of Light on Human Circadian Physiology”; Sleep Med Clin. 2009 Jun; 4(2): 165–177. doi: 10.1016/j.jsmc.2009.01.004
[3] Narelle C. Hadlow,Suzanne Brown,Robert Wardrop &David Henley; “The effects of season, daylight saving and time of sunrise on serum cortisol in a large population”; Pages 243-251 | Received 27 Aug 2013, Accepted 10 Sep 2013, Published online: 24 Oct 2013;
[4] Monk, T. H., & Aplin, L. C. (1980). Spring and Autumn daylight saving time changes: Studies of adjustment in sleep timings, mood, and efficiency. Ergonomics, 23(2), 167-178. doi:10.1080/00140138008924730
