Circadian Sleep Disorders: How Your Body Clock Impacts Your Sleep & Ways to Reset It
Our body follows a natural 24-hour sleep-wake cycle, known as the circadian rhythm, which regulates when we feel alert and when we feel sleepy. However, disruptions to this internal clock can lead to circadian sleep disorders, causing sleep disturbances, daytime fatigue, and other health problems. If you’re struggling with sleep issues due to an irregular body clock, consulting Dr. Kunal Bahrani, the Best Sleep Disorder Specialist in Faridabad, can help you restore healthy sleep patterns.
What Are Circadian Sleep Disorders?
Circadian sleep disorders occur when the body’s internal clock is misaligned with the external environment or lifestyle demands. This can lead to difficulty falling asleep, staying asleep, or waking up at appropriate times.
Types of Circadian Sleep Disorders
- Delayed Sleep Phase Disorder (DSPD) – A person has trouble falling asleep at a normal bedtime (e.g., sleeping at 3 AM instead of 11 PM) and struggles to wake up early.
- Advanced Sleep Phase Disorder (ASPD) – The opposite of DSPD, where a person feels sleepy too early in the evening and wakes up too early in the morning.
- Shift Work Sleep Disorder (SWSD) – Common in people working night shifts or rotating shifts, causing sleep deprivation and fatigue.
- Non-24-Hour Sleep-Wake Disorder – Often seen in blind individuals, where the sleep-wake cycle gradually shifts over time, causing irregular sleep patterns.
- Jet Lag Disorder – Temporary sleep disturbances due to traveling across multiple time zones, leading to difficulty adjusting to a new schedule.
How Circadian Sleep Disorders Affect Your Health
A misaligned body clock can lead to:
Insomnia – Trouble falling or staying asleep
Daytime Fatigue – Feeling constantly tired and drowsy
Cognitive Issues – Memory problems, lack of focus, and brain fog
Mental Health Problems – Increased risk of anxiety and depression
Metabolic Disorders – Increased risk of obesity, diabetes, and heart disease
If you’re experiencing these symptoms, Dr. Kunal Bahrani, a trusted Sleep Disorder Treatment Doctor in Faridabad, can provide expert guidance and treatment.
Ways to Reset Your Body Clock
- Maintain a Consistent Sleep Schedule
Go to bed and wake up at the same time every day, even on weekends, to regulate your circadian rhythm.
- Get Sunlight Exposure
Natural light in the morning helps reset your internal clock. Spend at least 30 minutes outside after waking up.
- Avoid Blue Light Before Bed
Limit screen time from phones, laptops, and TVs at least an hour before sleep, as blue light suppresses melatonin, the sleep hormone.
- Use Melatonin Supplements (If needed)
For those struggling with Delayed Sleep Phase Disorder, melatonin supplements can help regulate sleep timing. Consult Dr. Kunal Bahrani, the Best Sleep Apnea Doctor in Faridabad, before using them.
- Adjust Meal & Exercise Timings
Eat meals at the same time daily to help synchronize your circadian rhythm.
Avoid caffeine and heavy meals close to bedtime.
Exercise in the morning or afternoon to promote better sleep.
- Optimize Your Sleep Environment
Ensure your bedroom is dark, quiet, and cool (around 18-22°C) for optimal sleep conditions.
When to See a Sleep Specialist?
If lifestyle changes don’t improve your sleep, it’s time to consult a Sleep Disorder Treatment Doctor in Faridabad like Dr. Kunal Bahrani. He specializes in diagnosing and treating circadian sleep disorders, insomnia, and sleep apnea with personalized treatment plans.