The Importance of Body Rhythm and Its Impact on Health
Our bodies go through a cycle of sleep and wakefulness approximately every 24 hours. This rhythm, known as the circadian rhythm, includes not only the sleep and wakefulness cycle but also temperature and hormone secretion rhythms, among various other biological rhythms. There are also rhythms that occur on a 16-hour scale, weekly scale, monthly scale (especially in relation to women’s ovulation), and yearly scale (such as springtime lethargy).
Maintaining a healthy lifestyle that aligns with these biological rhythms enhances the proper functioning of various organs in our bodies. Among these rhythms, the "temperature rhythm" has been revealed to not only be crucial for maintaining health but also to significantly influence the sleep-wake cycle.
The temperature rhythm refers to the core body temperature measured at the rectum. It is not only related to waking up in the morning or falling asleep at night, but it also deeply affects daytime activity levels, immunity, and digestion. It is undoubtedly one of the most important functions for maintaining the body’s homeostasis.
When exposed to low temperatures in the cold winter, the body’s initial response is to restrict blood flow to the limbs in order to maintain the core body temperature, which is crucial for sustaining life (maintaining organ function).
The body’s temperature rhythm generally starts rising around 5 a.m., maintains a high state upon awakening, peaks around 4-6 p.m., gradually decreases towards nightfall, and reaches its lowest point around midnight (5 a.m.). Although the fluctuation is only about 1°C (37.2°C-38.2°C), a 1°C change can have a significant impact on the body.
This rhythm allows the body to increase temperature during the day, making it easier to be active, and decrease temperature at night, facilitating rest (sleep), which is essential for maintaining bodily homeostasis.
Maintaining the Body Temperature Rhythm in Daily Life
As the sun rises, our body temperature increases, and as it sets, our body temperature decreases.
- Aging diminishes the body’s temperature regulation function.
- Inadequate physical activity also weakens the body’s temperature regulation function.
- People with a cold constitution (including cold hands and feet).
- Those with poor blood circulation (including anemia or low blood pressure).
- Hormonal changes (women may experience increased body temperature due to menstruation).
- Individuals with illnesses may have difficulty falling asleep at night or waking up in the morning, leading to a decrease in sleep quality and physical weakness (prioritizing a correct and regular lifestyle).
While it may be unavoidable to experience temperature fluctuations during menstruation or illness, these can generally be managed through daily lifestyle adjustments.
If you find yourself having trouble falling asleep or experiencing decreased digestion and immunity, it’s advisable to first check your body temperature rhythm. Properly regulating the body temperature rhythm is also important for maintaining a regular menstrual cycle.
To understand temperature changes, it’s best to measure the core body temperature at the rectum, although this method is inconvenient. Therefore, it’s good to have a personal thermometer for measuring under the armpit or under the tongue in the morning and evening to observe these changes.
Although the value is lower than the core body temperature, if someone consistently has a maximum temperature below 36°C, there is a possibility that the core body temperature is also decreasing. Therefore, lifestyle improvements are necessary. Additionally, if hands and feet feel cold or there is poor blood circulation in the limbs, making it difficult for the core body to dissipate heat, it can also lead to difficulty falling asleep.
For such individuals, it is essential to keep the body warm (using warm baths or bedding with good insulation) to ensure proper blood circulation and the ability to fall asleep easily.
Fundamental Methods for Improving the Body Temperature Rhythm
- Receive sunlight in the morning upon waking up.
- Have a warm and adequate breakfast.
- Engage in active brain and body activities during the day.
- Engage in light exercise at least three days a week (preferably in the late afternoon rather than late evening) to initially raise body temperature. Lack of exercise not only impairs blood circulation but also reduces sweat production, which can lead to a decrease in the body’s temperature regulation function.
Exercise is effective for improving this function, and after exercise, the body gradually cools down, making it easier to fall asleep. Particularly, for the elderly, the tendency to develop heatstroke is not only due to dehydration but also the inability to properly dissipate heat, making it crucial to stimulate sweat glands through regular exercise.
- Avoid chilling the body (especially the abdomen and hands and feet).
- Avoid consuming cold things or chilling the body.
- Warm the body through bathing rather than just showering (those with illnesses or pregnant individuals should consult a doctor). Bathing can have a similar effect to exercise