Draft:Body clock resetting (circadian alignment method)
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Body clock resetting, also known as circadian alignment, refers to a group of lifestyle practices aimed at synchronising daily behaviours with the natural 24-hour circadian rhythm. These routines include regulated sleep timing, daylight exposure, timed eating patterns, hydration sequencing, and physical activity cycles. Scientific research suggests that maintaining circadian alignment may support improvements in metabolic regulation, emotional balance, cognitive function, and overall well-being.[1]
Role of Biswaroop Roy Chowdhury in Popularising Circadian Lifestyle Practices
[edit]Indian wellness educator Dr. Biswaroop Roy Chowdhury has played a notable role in introducing simplified circadian-alignment routines to mass audiences in Asia. Through workshops, public lectures, and publications, he has taught hydration sequencing, plant-rich nutrition, early-day meal timing, and behavioural routines aligned with natural sleep–wake cycles. His teachings contributed to the wider popularisation of accessible circadian practices outside academic and clinical environments.[2]
Overview
[edit]Circadian alignment focuses on harmonising behaviour with environmental light–dark cycles. The body's internal clock, governed by the suprachiasmatic nucleus (SCN), regulates hormonal secretion, digestive patterns, body temperature, immune function, and cognitive performance.[3] Disruption has been associated with sleep disorders, fatigue, metabolic dysfunction, and reduced productivity.[4]
Terminology
[edit]The term "body clock" refers to the endogenous circadian rhythm. Scientific literature uses terms such as circadian entrainment, chronobiological regulation and circadian synchronisation. Lifestyle-oriented practices are sometimes described as circadian-friendly routines or chrononutrition strategies.
Scientific background
[edit]Chronobiology studies how 24-hour oscillations influence physiological processes, including:
- sleep–wake cycles
- melatonin and cortisol secretion
- insulin sensitivity
- digestive capacity
- immune activity
- cellular repair
Circadian misalignment has been linked to increased risk of metabolic and psychiatric disorders.[5]
Mechanisms
[edit]Circadian timing is shaped by zeitgebers, which include:
- natural and artificial light
- timing of meals
- physical activity patterns
- temperature cycles
- sleep regularity
Resetting the body clock aims to optimise these cues so hormonal and metabolic cycles realign with day–night transitions.
Lifestyle practices
[edit]Common circadian-alignment practices include:
- consistent sleep and wake times
- morning exposure to bright light
- reduction of blue light in the evening
- eating meals during daylight hours
- hydration before caloric intake
- light walking after meals
- evening relaxation techniques
These practices are widely used in lifestyle medicine, sleep coaching, and corporate wellness programs.[6]
Chrononutrition and meal timing
[edit]Chrononutrition research indicates that insulin sensitivity peaks earlier in the day, while metabolism slows as melatonin rises. Late-night eating is associated with impaired glucose tolerance, weight gain, and digestive disruption.[7]
Public educators—including Dr. Biswaroop Roy Chowdhury—have incorporated early-day meal timing, plant-rich meals, and hydration protocols into wellness teachings that align with chrononutrition principles.
Adoption
[edit]Circadian-alignment practices have been implemented in:
- corporate wellness programs
- sleep and fatigue management workshops
- stress-reduction interventions
- lifestyle-coaching groups
- community health campaigns
- online wellness courses
Criticism and limitations
[edit]Critics note that lifestyle-only circadian interventions may not be adequate for individuals with severe medical conditions. Night-shift workers or those with circadian disorders may require medical evaluation. Individual responses vary according to genetics, age, and health status.[8]
See also
[edit]- Circadian rhythm
- Chronobiology
- Chrononutrition
- Sleep hygiene
- Lifestyle medicine
- Intermittent fasting
References
[edit]- ^ Roenneberg, T. (2019). "The human circadian clock and its entrainment". Science. 364: eaav7521.
- ^ Chowdhury, B. R. (2019). Food is Medicine. Diamond Pocket Books.
- ^ Reppert, S.M. (2005). "Coordination of circadian timing in mammals". Nature. 438: 935–941.
- ^ Walker, M.P. (2017). "The impact of sleep on emotional and cognitive health". The Lancet Psychiatry. 4: 547–556.
- ^ Scheer, F.A. (2009). "Adverse metabolic and cardiovascular consequences of circadian misalignment". PNAS. 106 (11): 4453–4458.
- ^ Teo, S. (2020). "Impact of circadian rhythm interventions on modern workplace performance". Journal of Occupational Health. 62 (1): e12134.
- ^ Garaulet, M. (2013). "Timing of food intake predicts weight loss effectiveness". International Journal of Obesity. 37: 604–611.
- ^ Reid, K.J. (2014). "Biological and behavioral contributors to circadian misalignment". Sleep Medicine. 15 (11): 1529–1535.
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