Body Circadian

Rhythm and
Sleep Cycle
 What is Body Circadian
Rhythm?
 Circadian rhythms are 24-hour cycles that are part of the body’s internal clock, running in the
background to carry out essential functions and processes.

 One of the most important and well-known circadian rhythms is the sleep-wake cycle.

 The term circadian comes from the Latin phrase “circa diem,” which means “around a day.”

 Zeitgeber (ZITE-gay-ber)- an external cue for setting biological rhythms.

 Free-running circadian rhythm- a rhythm that is not synchronized to environmental time cues.
 What factors can change
circadian rhythms?
Changes in our body and environmental factors can cause our circadian
rhythms and the natural light-dark cycle to be out of sync.

￮ -Jet lag or shift work causes changes in the light-dark cycle.

￮ Fatigue, irritability, and sleepiness resulting from travel
￮ across time zones
This changes can cause sleep disorders, and may lead to other chronic
health conditions, such as obesity, diabetes, depression, bipolar
disorder.
 How Does Circadian
Rhythm Affect Sleep?
During the day, light exposure causes the master clock to send signals that generate
alertness and help keep us awake and active. As night falls, the master clock initiates the
production of melatonin, a hormone that promotes sleep, and then keeps transmitting signals
that help us stay asleep through the night.

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The Suprachiasmatic
Nucleus
The SCN is well situated
to serve as the body’s
master internal clock. Its
proximity to the optic
nerves provides
necessary information
regarding environmental
light. Its links to other
parts of the
hypothalamus and to
the pituitary and pineal
glands allow the SCN to
influence rhythmic
behaviors by controlling
the release of
hormones.
 Big concept
Bring the attention of your audience over a key concept using
icons or illustrations
How To Maintain a Healthy
Circadian Rhythm
 What is Sleep Cycle?

￮ Sleep cycles are part of our internal

biological “clocks” the regularly occurring
patterns of brain waves which occur while we
sleep. Sleep cycles typically last around ninety
minutes to two hours, during which time the
brain cycles from slow-wave sleep to REM
sleep
 What happens in the brain
during sleep?
Neurotransmitters are chemicals that help the nerves
communicate. They control whether we’re awake or asleep,
depending on which neurons (nerve cells) they’re acting on:
￮ Neurons in the brainstem (where the brain and spinal cord
meet) produce neurotransmitters called serotonin and
norepinephrine. These chemicals keep our brain active when
we’re awake.
￮ Neurons located at the base of the brain are responsible for us
falling asleep. It seems these neurons turn off the signals that
keep us awake.
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Stage 1
 Stage 1 is essentially the “dozing off” stage, and it normally lasts just one to five minutes.
 The body hasn’t fully relaxed, though the body and brain activities start to slow with periods of brief
movements (twitches). There are light changes in brain activity associated with falling asleep in this
stage.
Stage 2
 During stage 2, the body enters a more subdued state including a drop in temperature, relaxed muscles,
and slowed breathing and heart rate. At the same time, brain waves show a new pattern and eye
movement stops. On the whole, brain activity slows, but there are short bursts of activity5 that actually
help resist being woken up by external stimuli.
Stage 3
 Experts believe that this stage is critical to restorative sleep, allowing for bodily recovery and growth. It
may also bolster the immune system and other key bodily processes. Even though brain activity is
reduced, there is evidence that deep sleep contributes to insightful thinking, creativity, and memory.
REM sleep
 is believed to be essential to cognitive functions like memory, learning, and creativity. REM sleep is
known for the most vivid dreams, which is explained by the significant uptick in brain activity. Dreams
can occur in any sleep stage, but they are less common and intense in the NREM periods.
Why do we need sleep?
Sleep helps us in many ways. We need it for:
Growth: In children and young adults, deep sleep (sleep that’s harder to wake from)
supports growth. The body releases growth hormone during this type of sleep. The
body also increases production of proteins, which we need for cell growth and to
repair damage.
Nervous system function: A lack of sleep affects our memory, performance and
ability to think clearly. If a person is severely sleep deprived, they may even
experience neurological problems such as mood swings and hallucinations. Sleep
also helps our nerve cells. They can repair themselves, so they function at their best.
And certain nerve connections get a chance to turn on, strengthening our brain and
thinking ability.
Survival: Researchers don’t fully understand why sleep is so essential. But studies
in animals have shown that getting deprived of REM sleep can shorten lifespans.
Lack of sleep may harm the immune system, which protects us from infections.
Well-being: People who don’t get enough sleep are at higher risk for developing
various health conditions including obesity, diabetes and heart problems.
How much sleep do I need?
Many factors affect how much sleep you need. Age is a big
factor:
Infants need about 16 hours a day.
Toddlers and preschoolers need about 12 hours.
Teenagers need about nine hours.
Adults need seven to eight (though some are fine with five
and others need closer to 10).
Pregnant people often need more sleep during the first
trimester.
Thanks!