What to do to avoid circadian rhythm disorders during Tet season?

Ensuring quality sleep, eating on time and balancing play and rest are ways to help young people avoid circadian rhythm disruption during Tet.

On January 3, Dr. Pham Anh Ngan, University of Medicine and Pharmacy Hospital, Ho Chi Minh City - Campus 3, said that young people are easily caught up in the hustle and bustle of work, long trips or New Year's greetings, making the days longer, staying up late, sleeping less, skipping meals, drinking less water or suddenly changing eating and resting times. This period can easily disrupt the body's biological rhythm.

Circadian rhythm is the regulatory rhythm of each cell in the body that interacts with the day-night rhythm of the universe through the effects of light on retinal cells and has the main control center in the suprachiasmatic nucleus (SCN) in the hippocampus of the brain.

The body's biological rhythm operates in accordance with a 24-hour cycle, helping to ensure the secretion of hormones such as: melatonin (sleep hormone), cortisol, dopamine (hormone that wakes up and maintains energy during the day).

Circadian rhythm disorders lead to sleep disorders, physical activities and digestion. This causes fatigue, poor concentration, bloating, indigestion, loss of appetite... After Tet, young people easily encounter problems such as increased liver enzymes, dyslipidemia, digestion, sleep, weight is affected, making it difficult to return to normal life.

To avoid circadian rhythm disorders during Tet, people need to note:

Ensure quality sleep

You should maintain a night sleep time of 5-6 hours at similar times every day. Ensure low intensity light in the bedroom to help sleep better, if you have to move around a lot, you should bring an eye mask and sleeping bag.

Physical activity

Practice yoga, walk, jog, or cycle for about 30 minutes every day. When exercising, prioritize exposure to sunlight, especially during sunrise and sunset, which will help the body become sensitive to natural light signals, thus ensuring the synchronization of the biological clock.

Eat enough meals, on time

Do not skip three main meals a day. For people with digestive problems, eating on time is very important so that the digestive system is not disturbed.

Limit fermented and pickled foods (pickled onions, pickles) for people with stomach problems.

Due to the elaborate nature of Tet dishes, high in protein and fat, herbal teas should be added to aid digestion. People with sleep disorders can choose sedative teas to help calm the mind, relax the nerves, and sleep better.

Balance fun and rest

Fun activities during Tet should be balanced with rest time so that the body is always full of energy and the biological rhythm is not disrupted.

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