The Human Body Clock

There are many "clocks" in the human body. But our "master" body clock is located in our brain. It controls our sleeping and waking patterns, the production of our hormones, our appetite, our mood and our memory.

Our bodies operate on a cycle of approximately 24 hours. This is known as the circadian rhythm.

Experiments have shown that even when people have been placed in isolation with no access to the outside world, their bodies are still influenced by a rhythm of approximately 24 hours.

According to researchers, we have an internal mechanism that is controlled by a single building block of protein which triggers off a process that sets the rhythm of our internal biological clock.

The body clock is extremely sensitive and powerful. It can anticipate changes in the environment, influence our emotional behaviour and regulate an estimated 15% of our genes.

The pineal gland in the brain is one of the body's most important timekeepers, which plays a crucial role in our ability to fall asleep. Melatonin, which is secreted by the pineal gland in the brain, is a powerful antioxidant against cancer.

There are 10,000 nerve cells in the hypothalamus (a region of the brain), and these cells are responsible for our sleeping and waking patterns, helping us to wake up in the morning and go to sleep at night.

If this process becomes faulty, it can have far-reaching effects over the body's whole system.

Because the body clock regulates our heart rate, hormone production, our cognitive processes and our moods, if the rhythm of the body clock becomes disrupted, we may be at increased risk of developing heart disease, degenerative brain syndromes or depression.

The people who are most affected by body clock problems tend to be:

(i) The Elderly

As we grow older, we tend to produce less melatonin (the hormone that helps us to sleep). This may mean that we don't feel tired at night but get sleepy during the day upsetting the natural rhythm of our body clock.

(ii) Women

Women may have increased difficulty falling asleep just before or during their period, when they are pregnant or during the perimenopausal or menopausal stages. This can disrupt the rhythm of the body clock.

(iii) Frequent travellers

People who are constantly travelling across multiple time zones may be prone to constant jet lag symptoms which may include disruption of the sleep-wake cycle, an inability to concentration, indigestion, headaches and irritation. In extreme cases, (according to a study carried out in March 2007) some frequent travellers may experience episodes of psychosis.

(iv) People who work shift patterns

People who have to work at night and sleep during the day or whose shift patterns and working schedules change from night to day are also vulnerable to problems with their body clock because the brain gets confused about when the body should be asleep or awake.

Sleeping medications and supplements, when taken in the short term, work quickly and effectively to regulate sleeping patterns or alleviate problems related to the body clock.

Melatonin supplements and 5-HTP supplements are often used to treat problems that relate to the body clock such as the symptoms of jet lag or sleeping problems related to the menopause.

But there is a risk of experiencing side effects when melatonin supplements are taken over a longer period of time. These side effects may include nausea, drowsiness, nightmares, headaches, dizziness or abdominal cramps.

Sometimes symptoms of depression have increased when taking larger doses of melatonin.

Pregnant women and people who have a history of heart problems, high blood pressure, diabetes or who experience seizures are usually advised to avoid taking melatonin supplements.

The reported side-effects that some people experience when they take 5-HTP supplements include heartburn, constipation, diarrhoea, bloating, rashes and vivid dreams or nightmares.

The likelihood of experiencing such side effects can be increased if taken in the same time period as when taking antidepressants, alcohol, weight loss medications or antibiotic drugs.

Sleeping pills or sedatives can also disturb the body's circadian rhythms. People have been known to walk, eat or attempt to drive in their sleep after taking sedative-hypnotics.

Although natural or holistic remedies may take longer to work than sleeping medications or supplements, they can be equally effective, if adopted as a long-term option.

These techniques may include:

* Using natural methods to raise the levels of serotonin in the brain such as exercise and nutrition

* Using simple techniques to increase the production of melatonin such as meditation and nutrition

* Adapting our lifestyle, as much as we possibly can, to the rhythm of the natural environment

* Eating foods that are a rich source of the vital hormones that we need to help us to sleep, wake up and regulate our mood, memory and appetite. This form of nutrition will also help to stabilise the body clock.

As well as helping to repair the sleep-wake cycle and alleviate sleep deprivation, natural techniques will also help to:

* improve and enhance cognitive performance, (concentration, long-term memory, working memory, perception, visualisation skills, judgement, reason, attention span and listening skills)

* alleviate mood swings and raise the spirits

* regulate the appetite and in so doing, maintain your ideal weight

* increase self-esteem and improve social interaction skills

This is because cognitive performance, mood, metabolism and self-esteem are all factors that are affected by the stability of the internal biological clock.

The Better Sleep Coaching Program has been devised to work as a complementary holistic system to help beat insomnia.

Part of the program involves using natural techniques to reset or stabilise the internal body clock.

Although natural techniques for resetting the body's biological clock are accessible, free or cost-effective, they may require lifestyle adjustments and initially, a good deal of motivation to carry them out on a long-term basis.

The coaching structure, through providing action steps and accountability, would help to support the client with incorporating these changes into their daily life.

The Better Sleep Coaching program can also be used in conjunction with the conventional forms of medical treatment that a client may already be receiving.

Other areas covered by the Better Sleep Coaching program include nutrition and mental relaxation techniques.

Further information about the Better Sleep Coaching Program and its related products can be found at this website: http://ways-to-sleep.com