Your circadian rhythm is essential for signalling to your body that it is time to sleep or that it is time to wake up, along with playing a role in functions like metabolism, hormonal output, core temperature, and even cognition. Circadian rhythm disorders affect the sleep-wake cycle, which can lead to daytime grogginess, problems thinking, and other issues.
Some forms of circadian rhythm disorders only cause temporary effects, such as the jet lag that occurs when you travel to another time zone. They can also be caused by your work schedule, which is the case with shift workers who primarily work at night.
Other circadian rhythm disorders can result from cognitive conditions like dementia, which is the case with irregular sleep-wake rhythm disorder. Additionally, some people can experience natural disruptions to their circadian rhythms, which is true of people who have extremely early bedtimes or late wakeups. One’s internal clock can also be longer or shorter than 24 hours.
Many people with circadian rhythm disorders benefit from taking melatonin, which is a synthetic form of a hormone the body makes naturally. Melatonin induces a relaxed and peaceful feeling that makes it possible to fall asleep, so taking supplements can help people with abnormal sleep-wake schedules.
Melatonin supplements are safe for most healthy adults but talk with your doctor before taking them to ensure they are right for you. Minor side effects, such as daytime tiredness and headaches, can occur, but taking the supplements as directed can help mitigate these effects.
You may be tempted to take stronger sleep medication but be aware that prescription sleep aids often come with more serious side effects. Additionally, they are not always recommended for circadian rhythm disorders, so it is important to follow the instructions provided by your doctor. In many cases, people with these sleep disorders can find relief by:
If you find that your efforts are not improving your quality of sleep, the issue may result from an underlying medical condition. Your doctor can perform tests to rule out any possible issues.