When working optimally, the body’s circadian rhythms cause individuals to feel sleepy around bedtime and refreshed upon waking. When disturbed by external or internal factors, circadian rhythms don’t function correctly, which can contribute to inadequate sleep. Mental, emotional, and physical health challenges can then arise. Below, dive into the topic of circadian rhythms in an insightful Q&A with Thrive Wellness Reno Primary Care Physician, Internal Medicine Lorrie Oksenholt, D.O.
All living beings have internal clocks called circadian rhythms that regulate sleep and wakefulness. Just as pets tend to wake up earlier than their owners and many flowers curl their petals toward their buds in the evenings, humans instinctively follow natural sleep and wake patterns triggered by circadian rhythms. Circadian rhythms work at a cellular level in accordance with changing light throughout the day.
Changes in light signal the body to produce certain hormones that are helpful for sleeping and waking. The eyes and brain work together to initiate this hormone production. The suprachiasmatic nucleus located in the brain’s hypothalamus responds to light and dark indicators from the eye’s retinal nerve. These fluctuations in light and dark trigger the body to produce cortisol in the mornings and melatonin in the evenings. Cortisol helps increase energy, heart rate, and body temperature which benefit waking. Melatonin serves as the body’s sleep-inducing hormone and promotes relaxation, although its exact mechanisms are not fully understood.
Circadian rhythms change during infancy, adolescence, and elderly years.
In a perfect world, circadian rhythms would allow individuals to rise in the morning with energy to perform daily tasks and then wind down as the evening darkens so that falling asleep occurs easily at bedtime. Without disruption, this process would repeat daily. However this is, of course, not always the case. Instead, circadian rhythms can become interrupted by external circumstances. Some interferences to circadian rhythms include:
After losing only a single night’s sleep, it’s common for individuals to be less effective at carrying out physical activities, completing cognitive tasks, and regulating their emotions. When circadian rhythms are upset and sleep quality consequently suffers for extended periods of time, the effects of inadequate rest on physical, mental, and emotional health are magnified. A prolonged inability to achieve good sleep can lead to heart and immune system problems, trouble concentrating, and increased irritability, as well as symptoms of depression and anxiety .
Practicing good sleep hygiene and sleep-promoting self-care strategies can help one avoid many sleep disruptions while reinforcing their natural circadian rhythm. Some ways to incorporate these into your routine include:
By obtaining clinical support, individuals can reset their sleep and wake cycles, improve their sleep quality, and boost their daytime effectiveness. Thrive Wellness’ interprofessional team provides integrated care for physical, mental, and emotional health concerns. Our specialists can help you uncover the roots of sleep-related challenges and improve your health holistically so you can embrace your full potential every day. Reach out to learn more about our outpatient services as offerings vary by location.
After earning a bachelor’s degree in foods and nutrition at Walla Walla College in Washington state, Dr. Lorrie Oksenholt attended medical school at the University of Missouri-Kansas City where she obtained her medical degree as a doctor of osteopathic medicine. She completed her internal medicine residency through the University of Nevada, Reno where she also served as a clinical professor of medicine in both inpatient and outpatient settings. Additionally, Dr. Oksenholt worked as the chief of staff and acting medical director at Nevada Mental Health.
Dr. Oksenholt has been practicing internal medicine for over thirty years and has significant experience treating general health concerns as well as issues specific to women’s health and men’s health, respectively. Throughout her career, she has worked closely with clinical specialists to treat mental and behavioral health issues, including eating disorders. She is passionate about a whole-person approach to health care that addresses the mind, body, and heart for overall well-being. As an internal medicine physician at Thrive Wellness Reno, Dr. Oksenholt finds fulfillment in working alongside caring clinicians to foster holistic health for patients. She strongly believes in the power of preventative medicine and is committed to collaborating with those in her care to achieve optimal health.
Outside of her practice, Dr. Oksenholt enjoys taking advantage of the abundance of outdoor activities that Northern Nevada has to offer. She and her husband enjoy spending time together as well as with their children and grandchildren as often as possible. Dr. Oksenholt has many hobbies including glasswork, jewelry making, and quilting.
Discover the power of small, sustainable changes with "How to Thrive: 10 Simple Habits for Healthy Living." This guide offers practical, easy-to-follow habits that promote physical, mental, and emotional well-being.
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