Circadian Rhythm and Life with Tea

Our bodies come equipped with an internal clock from birth. This internal clock is known as the “circadian rhythm,” which plays a crucial role in our daily lives and overall health. In this article, we will discuss the impact of disruptions to this rhythm and effective ways to control it. Additionally, we will explore the connection between circadian rhythm and Japanese culture, particularly through the practice of tea ceremony.

What Is Circadian Rhythm?

Circadian rhythm refers to biological rhythms that cycle approximately every 24 hours. This rhythm is an important factor in determining how our bodies react and when we are most active. For instance, exposure to sunlight resets our internal clock, allowing us to feel energized during the day and naturally sleepy at night.

Factors That Help Synchronize Circadian Rhythm

Circadian rhythms are adjusted by various elements known as “synchronizers.” These include:

• Light: Especially sunlight, which is essential for regulating our internal clocks.
• Time: A consistent daily routine helps keep our circadian rhythms in check.
• Outdoor Activities: Spending time outside increases exposure to natural light, helping adjust our rhythms.
• Meal Timing: Eating meals at regular times can stabilize our internal clocks.
• Exercise: Regular physical activity is effective in adjusting our circadian rhythms.

When these elements work together effectively, the body’s natural 25-hour cycle resets to a 24-hour cycle, enabling a consistent daily routine. Circadian rhythms also influence body temperature, blood pressure, sleep patterns, and hormone levels.

Relationship with Body Temperature and Blood Pressure

Circadian rhythms are closely linked to body temperature and blood pressure. For example, body temperature tends to rise during the day and drop at night, preparing our bodies for daytime activity.

• Blood Pressure: Typically, blood pressure decreases at night and rises in the morning upon waking. This fluctuation is a natural physiological response that prepares the body for daily activities.

It is known that many people experience higher blood pressure on Mondays, likely due to stress from transitioning back into a weekday routine after the weekend.

Impact of Sleep and Hormones

Circadian rhythms are deeply connected to hormones such as melatonin (the sleep hormone) and serotonin (which helps maintain mental balance).

• Melatonin: This hormone is secreted at night and suppressed by light during the day. A deficiency in melatonin can lead to sleep disorders.
• Serotonin: Exposure to light during the day increases serotonin levels, helping to maintain emotional balance. Low levels of serotonin can lead to depression and anxiety.

These hormones are regulated by circadian rhythms, and maintaining a normal rhythm is crucial for overall mental and physical health.

What Happens When Circadian Rhythm Is Disrupted?

When circadian rhythms are disrupted, conditions such as “circadian rhythm sleep disorders” may arise. Young people often experience “delayed sleep phase syndrome,” where staying up late becomes habitual, making it difficult to wake up in the morning. Conversely, older adults may face “advanced sleep phase syndrome,” waking up frequently at night due to going to bed too early.

Such disruptions can lead not only to insomnia and mental health issues but also to health problems like obesity, high blood pressure, and diabetes. Additionally, poor sleep quality can negatively affect attention span and memory, impacting work or academic performance.

How to Control Circadian Rhythm

To maintain a healthy circadian rhythm, consider these effective strategies:

1. Get Morning Sunlight: Exposing yourself to sunlight right after waking up helps reset your internal clock.
2. Maintain a Regular Routine: Waking up and eating at consistent times stabilizes your internal clock.
3. Engage in Regular Exercise: Physical activity reduces stress and enhances sleep quality.
4. Be Mindful of Meal Timing: Especially avoid heavy meals close to bedtime.
5. Digital Detox Before Bed: Limit exposure to screens for at least an hour before sleeping to support melatonin production.

The Connection Between Japanese Tea Ceremony and Circadian Rhythm

The Japanese tea ceremony is intricately linked with circadian rhythm as it involves practices that align with different times of the day.

• Morning Tea (5 AM – 6 AM): This time serves to awaken both mind and body while enjoying the tranquility of morning light. Preparing tea in silence helps calm the mind and start the day peacefully.
• Lunch Tea (Around Noon): Enjoying tea alongside a delicious meal provides an energy boost while basking in sunlight uplifts mood.
• Afternoon Tea (3 PM – 5 PM): This time allows for unwinding and reflecting on the day as evening approaches, helping soothe the mind.
• Evening Tea (Nighttime): Enjoying tea in a dimly lit environment sharpens the senses and promotes relaxation. Evening tea ceremonies create a unique atmosphere that invites introspection and tranquility.

These tea ceremonies encourage mindfulness and awareness of natural rhythms, offering valuable opportunities for reflection in our daily lives.

Conclusion

Circadian rhythms significantly influence our daily lives and health. By being aware of these rhythms and integrating practices like tea ceremonies or other healthy habits into our routines, we can foster a lifestyle that aligns with our natural body clocks. Embracing these practices can help us achieve a healthier and more balanced life that resonates with the natural world around us.