From an article by Satchin Panda at www.theconversation.com (2/7/20)
Social distancing and washing hands have become the front line in the fight against COVID-19, but there is another powerfully protective resource immediately available to all: your CIRCADIAN RHYTHM.
Circadian rhythms are the daily cycles of bodily functions that form the foundation of good health. These body clocks, found in nearly every organ of the body and part of the brain, are central and vital to a properly functioning immune system. A healthy circadian rhythm may keep you sane and increase your resilience to fight COVID-19.
Circadian rhythm in the brain is synchronized to the outside world by light and darkness, and in the rest of the body by when we eat. We can maintain a healthy circadian rhythm by the following simple practices. It takes only a week to develop and follow such a plan. By the second week, you may begin to see the benefits of healthy circadian rhythms.
Sleep: Sleep is the most profound predictor of a healthy circadian rhythm. When we disturb our sleep, it has effects beyond our brain. Studies have shown that chronically sleep-deprived animals and humans have weaker immune systems, making it easier for even mild infections and viruses to gain entry to the body and cause more damage or even death.
Aim to spend eight hours in bed each night to allow at least seven hours of sleep. This allows the brain to rest, detoxify and rejuvenate. Teenagers and children older than the age of ten should try to be in bed for nine to twelve hours each night.
Dimming light for two to three hours before bedtime and taking a bath before bed will help you to get a good night’s sleep.
Eating: Nearly 50% of adults are likely to eat over a 15-hour window or longer. Such large eating windows disrupt the body’s circadian rhythm. Studies are increasingly showing that eating food and beverages within an 8- to 12-hour window reduces disease and infection risk and improves brain and body health.
Plan to eat within an 8- to 10-hour window of time each day. Note the time you ingest your first calories of the day (beverage or food) and plan on taking your last calories of that day 10 hours later. Make sure that the last calories are consumed two to three hours before bedtime. Such time-restricted eating can be enhanced by being combined with home-cooked healthy food. Time-restricted eating may also help shed some extra weight and manage blood pressure, blood glucose and cholesterol.
Light: Light and darkness play a crucial role in the brain’s circadian rhythm and brain health. In the current climate of hunkering down, staying home and rarely venturing out, not having access to daylight may increase the risk of depression and other mood disorders. Being outdoors and in daylight for at least 30 minutes each day is a great way to synchronize your brain clock with the outside world, reduce depression and anxiety, and increases alertness. In addition, reduce exposure to bright indoor light for two to three hours before bed.
Stress management: Social distancing can be social isolation, which can lead to increased stress, depression and difficulty in falling asleep. Spend more time with the people you live with and get in touch with your faraway family and friends over video chat. Keep your mind busy with positive thoughts, read some books you wanted to read for a long time, make new music playlists, play some board games or do puzzles. Avoid too much TV and depressing news.
Exercise: Don’t forget to get some exercise. For those of you who feel you are physically less active, try to get in some steps. Walk around the neighborhood, do some simple strength exercise at home. Turn on some music and dance. If you can, get outside for a walk or hike. Try to do your intense exercise in the afternoon when the muscle clock can give you the most benefit of exercise.