Down Mulberry Lane

Healthy Bodies: Circadian Rhythm

In the book I am reading, Depression, The Way Out by Dr. Neil Nedley, he mentions that having a schedule that messes up our circadian rhythm, will often times be a factor in depression. 

I've known that this biological clock that runs our bodies works to regulate digestion, sleep and all sorts of things.  There are times it is best to eat, times it is best to rest, times it is best to exercise.  But knowing something doesn't always mean I follow it.  This is probably the BIGGEST problem I have currently.  I don't have a regular sleep time, regular meal times, or regular schedules.  In fact, I threw out my schedule years ago... when everyone said I was so rigid with my times... lighten up, they said.  So, I did. 

I would say one can survive with a messed up circadian rhythm, but your days are definately not optimal.  I snacked all day because my stomach didn't know when it was hungry.  When you schedule your meals, you actually get hungry at a meal time, not at ALL times!  I used to follow this strictly before since I would get hypoglycemic if I didn't eat my meals on time... somehow snacking all the time caused that sensation to go away and I also lost that ... need to get a meal ready before I get light headed sense... so our mealtimes got very irratic.  I actually liked not having to keep meals on time in a sense, because it gave me more freedom. 

BUT, I will admit that having done that... snacking leaves one bloated, my stomach feels tired often.  I feel sluggish.

My sleeping was off as well.  I didn't have a regular bedtime.  That started when I was pregnant.  Why?  I am unsure... that was 4 years ago.  I loved being in bed by 10pm, but now suddenly I saw what my husband saw... staying up late gave me some peace and quiet time.  No kids asking me to help them, no kids interrupting my thoughts... It was quiet and I could concentrate.  So, I thought.   It was quiet, but my concentration was not as good at night.  Playing a game on the computer or writing a note took more energy from me.  I found myself thinking... did I spell that right?  Hmmmm... that sounds funny but not coming up with a better way to rewrite the sentence. 

I also thought that since I got my sleep, I wasn't sleep deprived.  If I went to bed at 12 AM, I would get up at 8 am exhausted.  If I went to bed at 11 Am, I would get up at 8:30 AM, still exhausted...  I would try sleeping later... til 9 AM sometimes to see if it helped; it didn't help.  I know why!!!  I just didn't want to listen... I wanted to be on the same schedule as DH.  (We've never been on the same schedule).  I found that once I tried to play night owl, I got selfish with my spare time.  I did more "me" stuff, but it still didn't satisfy me.  Our bodies rest better before midnight , yet they still need rest after midnight.  When I was waiting until 12 am to go to bed, I skipped the best part of my sleep.  No matter how much I tried, I never felt like I caught back up. 

I have been trying to get up earlier, thinking this would help me go to bed later, but that isn't necessarily so.  I found when you are depressed... you actually feel more "normal" when you are exhausted.  So, a person will keep night owl hours simply because they crave feeling normal.  When they do get sleep... they wake up... depressed again.  This would explain to me the fact that I failed trying to move my rhythm back to normal by getting up earlier... it still didn't help me go to bed earlier... I was waiting to feel tired and instead of tired, I felt... content, relaxed/calm, and pretty alert with my thoughts (or so I thought)... basically I felt normal instead of this tired, ho-hum blah feeling I felt when I was supposedly rested. 

So, changing back my circadian rhythm is my first big issue to tackle.  It affects me in so many different ways... with our school days, with our chores, with our meals, with our sleep, just so much.  My little one at 3yo has never had a regular bedtime.  Bad Mommy, I know.  The first year or two of life was due mainly to allergies.  After that, I think my own schedule was messed up enough that I couldn't help anyone else stay on schedule. 

I am working at being in bed at 9:30 - 10pm.  If I don't feel tired, I take a hot bath at 9:30 pm.  A hot 20 minute bath helps one to calm down and begin to feel ready for bed.   I haven't always fallen asleep right away, but it is getting better.  At campmeeting, since June 13th, I have had to follow their meeting schedule.  This has MADE me keep meals on time, keep bedtime regular and within a week... the entire family was tired by 10 pm.  My little one wants in bed between 9:30 and 10 pm as well.  She is running closer to 9:30 pm currently.   This is so exciting for all of us... that she is actually tired and not fighting bedtime, but saying... I'm tired, the sun is gone, I want to go to bed!   Since June 13th, our meals are more regular.  And I actually FEEL hungry once again.  I wake up between 6 and 7 am and I feel refreshed.  I don't want to lay around in bed for another hour. 

I still need work.  I am finding as I came home that breakfast and lunch are drifting a bit, so I need to stay on top of that.  Much of that is because I have been so busy doing laundry or working in the garden or running to town for appointments that it has messed up our days a bit.  I realize that I will have to add scheduling back into our days at home if I want to stay on top of the mealtime situation.  Having regular items in the morning and afternoon will help me be aware of the time and keep me more accountable.

So, I am seeing progress... right away... what a blessing!  And yet, I still have work to get it back into a regular habit.  I know it can be done... I was a big time scheduler... I've done it before.  I have to change my attitude about my time again.  I was selfish with my time, thinking I deserved so much time on the computer or time of quiet in the night.  It just never made me happy.  I am, by simply changing my time clock, feeling that refreshing energy I used to have.   I will continue to work on my scheduling and my attitude about how my time should be used. 

Warmly, ~Melissa

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7:45 PM, June 26, 2008 .. Posted by morningsunshine

I worked nights for a year : 11pm-7am
my co-workers were always tired, but they kept trying to have daytime lives and work nights. I made it a priority to have a reg sleep schedule and eating schedule, and while it wasn't my favorite year, I had few problems (mostly occurring on the weekend since church services were during my sleep time!)

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9:32 AM, June 27, 2008 .. Posted by tractorchick72

Wow Melissa, you could be writing my story in so many ways!! I have been where you have been and where you are now. If you ever want to talk please feel free to PM me!!

God Bless you!!

Tricia