The Circadian Rhythm
Regulating for sleep through somatic movement
The Circadian Rhythm as the Regulatory Hub
As I wrote previously, the Circadian Rhythm (CR) is fundamental to homeostasis.
It’s a process of attentiveness and rest, modulated by exposure to light, when and what we eat, activity, and day length.
The activities of most cells in the human body are modulated by this rhythm.
Essentially, the CR is a hub that is slow to change, but when changed, takes time to realign. This is because it is oriented towards how the light changes seasonally throughout the year.
The CR is set this way: light enters through our eyes, and falls on the retina. The suprachiasmatic nucleus then receives impulses from the retina. From here, impulses pass to the pineal gland, which produces melatonin at night, and stops producing it during the day. Melatonin is the master hormone for sleep.
Relatedly, recent research shows metabolism switches pathways in summer and winter, respondent to light changes.
In summer, our bodies become more efficient at digesting carbohydrates, and we have lower insulin resistance, thus allowing energy to be better utilized by muscles.
In winter, our bodies switch to a higher insulin resistance, allowing fat storage & lipid metabolism.
This echoes physiological explanations in the seminal texts of Chinese Medicine, compiled about 1500 years ago.
The three months of spring
they denote effusion and spreading.
The three months of summer
they denote opulence and blooming.
The three months of winter,
they denote securing and storing.1
Routines Before Bed
I like to leave my phone in a separate room, and use dim, warm lighting during the hours before bed
Turn on Night Shift (Apple) or a blue light filter on all your devices
This allows the pineal gland to start producing melatonin
Lower the temperature in your bedroom, or open a window
In order to fall asleep, core body temperature actually has to drop 1-2°F
Depending on when you struggle to fall asleep, a nervous system regulating tea like ashwaghanda may help
Its recommended to add aswaghanda powder to warm milk just before bed
Somatic Regulating Technique
This will help your body enter the parasympathetic nervous system state
Begin by laying on your back, on the floor, preferably a somewhat hard surface
Place your hands palm down, touching the floor
Starting with your heels, notice the sensation at the points your body is touching the surface
Work upwards from your heels all the way to your head. Just note how each point of contact feels. Spend about 5 minutes doing this, going back and forth
After five minutes has passed, as slowly as you can, bend your knees and slide your feet towards you, into an triangle shape
Note how your body shifts. What parts are now touching the floor? How does this feel? Rest here for another 3 minutes
From there, slowly, and under control of your muscles, begin to sway your legs left and right, so that your knees gently contact the floor on either side. Continue this for 3-5 minutes
Keeping your legs drawn towards you, bring your hands behind your head
Slowly raise your head towards your chest, and then lower it again. Note all the changes in sensation as you do this. Continue this for 2-3 minutes
Let your head rest on the floor again. From here, curl your pelvis toward your head and hold for 30 seconds. Note how all the sensations along your back change here, too
Now do both of these actions, raising your head, and pulling your pelvis towards your chin, essentially a curl type motion, adding the breath in short bursts. Do this for 30 seconds to 1 minute
Release everything, and rest
When you feel ready, slowly come to all fours, and then stand
Notice how your body feels while standing
Leave any comments or questions below.
Thank you for reading.
Comprehensive Discourse on Regulating the Spirit in Accordance with the Qi of the Four Seasons. Chapter 2, The Basic Questions.