Circadian Rhythms and Chronic Fatigue : Understanding the Connection

In today’s fast-paced world, understanding the intricacies of our body’s internal clock is more crucial than ever. Our circadian rhythms, a natural system governing our sleep-wake cycle, play a pivotal role in determining our energy levels, mental alertness, and overall health. Disruptions to these rhythms, often influenced by modern lifestyles, can lead to conditions like chronic fatigue, impacting our daily functioning and well-being. This article delves into the relationship between circadian rhythms and chronic fatigue, offering insights into the connection and providing actionable strategies to navigate the challenges posed by circadian rhythm disruptions.

Circadian rhythms are mental, physical, and behavioral changes in our body that follow a 24-hour cycle.⁽¹⁾ Sleep-wake cycle is one of the most crucial and well-known circadian rhythms. Different systems of our body follow circadian rhythms synchronized with our brain’s internal biological clock. This specific internal clock is influenced directly by environmental cues, particularly light, and that’s why circadian rhythms are tied to the day and night cycle.

The circadian rhythm helps in promoting consistent and restorative sleep when properly aligned. However, when this circadian rhythm is disturbed, it can cause various sleep problems, including insomnia. The disruption of circadian rhythm or biological timing is known as circadian rhythm disruption. Misalignment between behavioral and environmental cycles can cause circadian rhythm disruption.

Chronic fatigue is a condition when people experience profound and consistent tiredness or fatigue symptoms. Usually, the symptoms of fatigue worsen with physical or mental activity. People experiencing chronic fatigue can also have severe muscle and joint pain, and headache.

Disruption in central circadian output contributes to the progression and maintenance of chronic fatigue syndrome when people experience symptoms of chronic fatigue.⁽²⁾ Based on data from the past few decades, circadian rhythm disruption has been commonly observed in patients with chronic fatigue syndrome.⁽³⁾

As we read further, we can learn about various ways in which circadian rhythm disruptions and chronic fatigue are connected. Below are some of the circadian rhythm sleep-wake disorders (disorders caused due to circadian rhythm disruptions), which can lead to chronic fatigue

Jet lag disorder is a combination of fatigue and other symptoms that are experienced by people due to traveling through different time zones in a short time. This can cause daytime fatigue, a feeling of unwellness, trouble remaining alert, and certain stomach issues too. One is likely to suffer from fatigue from jet lag until their circadian rhythm acclimates to the new day-night cycle.

Shift workers are also likely to suffer from chronic fatigue due to circadian rhythm disruptions. In general, shift work requires having to work through the night and sleep during the daytime, which interacts with the normal circadian rhythm and can cause symptoms like fatigue and reduced alertness during work hours at night or in the early morning time. This can also harm their work.⁽⁴⁾

People experience this rare type of circadian rhythm disruption when they get tired early in the evening and wake up quite early in the morning. People with this disorder cannot stay up late at night or sleep later in the morning. This can cause chronic fatigue in them.

Delayed sleep-wake phase syndrome is characterized by individuals who tend to stay up late at night and sleep late into the morning, deviating from typical circadian rhythm patterns. While the precise cause of this syndrome remains elusive, potential factors may include genetic predispositions, individual behavioral habits, and certain underlying health conditions.

Irregular sleep-wake rhythm disorder is a rare disorder and individuals experiencing this have no consistent sleep pattern. This type of circadian rhythm disruption is linked with conditions like traumatic brain injury, dementia, and chronic fatigue syndrome.^{(5, 6)} The pattern of sleep and wakefulness in people with irregular sleep-wake rhythm disorder is quite disturbed throughout the day and it also varies from one day to the other. Patients with this condition take multiple naps throughout the day and feel excessively tired and sleepy in the daytime.

By following certain sleep hygiene, one can prevent oneself from circadian rhythm disruptions. Below are some of the best ways to get through circadian rhythm disruptions.

Do not vary your sleep time or morning wake-up time as it can hamper the ability of your body to adjust to a stable circadian rhythm.

One effective way to manage circadian rhythm disruptions is to increase sunlight exposure. Natural light, particularly early in the morning helps reinforce the strongest circadian cue

Physical activity like exercising during the day supports our body’s internal clock and help make it easier to fall asleep at night. So, it is good to exercise regularly.

Stimulants like caffeine keep one awake and hinder the balance between natural sleep and wakefulness. You should avoid caffeine after noon if you are finding it hard to fall asleep at night.

Daytime naps should always be short. So, do not go for long naps in the afternoon, as it can disrupt your nighttime sleep, and hamper the natural circadian rhythm.

Do not expose yourself to artificial light at night before bedtime as it can interfere with circadian rhythm. Put down electronic devices and switch off the lights in the night before bedtime.

One should recognize that circadian rhythm disruptions can cause chronic fatigue and impact our overall health too. Taking specific steps or following proper sleep hygiene can be quite beneficial for you to get through circadian rhythm disruptions and help reduce the risk of chronic fatigue. However, one should consult with an expert healthcare professional in case they are suffering from serious sleep issues that might be interfering with their overall well-being.

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