Daily Sleep Yoga session by Chronoprakriti Wellness launched on International Yoga day 2025

 

Caffeine induces age-dependent increases in brain complexity and criticality during sleep

Caffeine isn’t just in your morning coffee. It’s also in tea, chocolate, energy drinks, and many popular soft drinks, making it one of the most widely consumed psychoactive substances around the globe. Now, new research from the University of Montreal reveals how caffeine might be doing more than just keeping you awake. In a study published in Communications Biology, scientists discovered that caffeine can actually change how the brain recovers overnight, affecting both physical restoration and cognitive function.

They showed for the first time that caffeine increases the complexity of brain signals and enhances brain “criticality” during sleep. Interestingly, this was more pronounced in younger adults.

“Criticality describes a state of the brain that is balanced between order and chaos,” said Jerbi. “It’s like an orchestra: too quiet and nothing happens, too chaotic and there’s cacophony. Criticality is the happy medium where brain activity is both organized and flexible. In this state, the brain functions optimally: it can process information efficiently, adapt quickly, learn, and make decisions with agility.”

The researchers also discovered striking changes in the brain’s electrical rhythms during sleep: caffeine attenuated slower oscillations such as theta and alpha waves, generally associated with deep, restorative sleep, and stimulated beta wave activity, which is more common during wakefulness and mental engagement.

“These changes suggest that even during sleep, the brain remains in a more activated, less restorative state under the influence of caffeine, Young adults showed a greater response to caffeine, likely due to a higher density of adenosine receptors in their brains. Adenosine is a molecule that gradually accumulates in the brain throughout the day, causing a feeling of fatigue.

“Adenosine receptors naturally decrease with age, reducing caffeine’s ability to block them and improve brain complexity, which may partly explain the reduced effect of caffeine observed in middle-aged participants,” Carrier said.

And these age-related differences suggest that younger brains may be more susceptible to the stimulant effects of caffeine. Given caffeine’s widespread use around the world, especially as a daily remedy for fatigue, the researchers stress the importance of understanding its complex effects on brain activity across different age groups and health conditions.

Ref:

Thölke, P., Arcand-Lavigne, M., Lajnef, T. et al. Caffeine induces age-dependent increases in brain complexity and criticality during sleep. Commun Biol 8, 685 (2025). https://doi.org/10.1038/s42003-025-08090-z

Should Children Be Taking Melatonin Supplements?

Melatonin is produced in the pineal gland to induce sleep. However, melatonin is also naturally produced throughout the body, including in the gastrointestinal tract, reproductive tissues, skin, and liver, to name a few, and is used in the body for more than regulating our circadian rhythm or sleep/wake cycle.

The pineal gland is the primary source of melatonin production for our sleep/wake cycle and responds to environmental cues, namely the lack of light or darkness, to increase production and prepare us for sleep. Less commonly known is that children and teens produce many times more melatonin than adults, up to 5 times as much in their teens compared to a 50-year-old.  Making it an unlikely cause for sleep issues in younger people and less likely that kids need to take melatonin as a supplement.

If any person, especially a child, uses a product with more melatonin than they think they are taking, we run the risk of misuse or overdose. Additionally, melatonin is available in gummies and chewable forms that can make it more appealing to children, further increasing the risk of misuse or overdose. While melatonin appears safe for most children, at present, clear guidelines on the dose, timing, or length of use of melatonin have not been established. In agreement with the recommendations made by the American Academy of Sleep Medicine (AASM), it is recommended to discuss melatonin supplementation with their healthcare professionals before giving it to children. Conversely, there is a consensus that supporting better sleep habits and sleep hygiene is an excellent first-line approach that should be considered for most children, teens, and their families.

There are some cases where melatonin may benefit younger people though more research is needed. Data is emerging around some genetic variants in which some people may not produce melatonin at the same levels as others. In particular, this may be the case for some who live with ADHD or are on the autism spectrum and often have delayed sleep phases and difficulty sleeping. Interestingly, the use of low doses of melatonin (0.2 - 0.5 mg) is promising, supporting a growing trend in melatonin research that more is not always better.

While it may not be appropriate for all kids, when melatonin is needed, choosing a physiological-dose, plant-based phytomelatonin, may provide all the benefits for the sleep/wake cycle and several other uses for immune and cellular health support.

https://www.phytomelatonin.org/in-the-news-children-and-melatonin

A ‘Reset’ Button For Stress/Anxiety & Proven Way To Activate Your Body’s Natural ‘Relaxation Response

When you breathe in you're activating your body's sympathetic response (also known as 'fight or flight'), increasing heart rate & boosting energy, alertness, focus & concentration. And when you breathe out, you're doing the exact opposite... down-regulating your nervous system & activating your para sympathetic response (also known as the 'rest-and-digest' response; or your body’s natural 'relaxation response').

Here's how to practice the full technique

1.Be comfortable. Sit or lie down in a relaxed position

(you can do this technique in any position)

2. It's recommended that you start this (& many other techniques) by first emptying your lungs(e.g. with a whooshing exhale)

3. Start by inhaling quietly through your nose for 4 seconds.

4. Hold your breath for 7 seconds

(don't tense up here relax your muscles during this pause & enjoy the stillness)

5.Then exhale through your mouth for 8 seconds making a whooshing sound as you do.

6. Repeating this for 4-8 cycles is a great starting point.

www.potenciaeducation.com

Unlocking Better Sleep for ADHD Children: How Chronoprakriti Helps Families Reclaim Restful Nights

Did you know that children with Attention Deficit Hyperactivity Disorder (ADHD) frequently struggle with sleep problems? In fact, a staggering 82% exceed thresholds for pediatric sleep disorders. These challenges don’t just disrupt the lives of the children but also ripple through entire families, often linked to parental sleep issues like insomnia or ADHD symptoms.

At Chronoprakriti, we understand the intricate ties between sleep, circadian rhythms, and neurodevelopmental disorders like ADHD. Guided by principles of chronobiology, we aim to help families navigate these complexities, fostering healthier sleep habits for both parents and children.

The Science of Sleep and ADHD

Recent studies reveal a striking connection between children’s sleep quality and their parents’ insomnia symptoms. When parents face consistent insomnia or ADHD symptoms, their children’s sleep quality tends to suffer. Factors such as dysfunctional beliefs about sleep further complicate the picture, creating a bidirectional relationship between parental and child sleep challenges.

But what about timing? Interestingly, the study found that children’s bedtimes and wake times were not directly tied to parental sleep disorders. This suggests that beyond routines, deeper biological factors like circadian rhythms might be at play.

Chronobiology’s Role in Sleep and ADHD

Chronobiology, the science of biological rhythms, sheds light on how our circadian clocks—regulated by the brain's suprachiasmatic nucleus (SCN)—impact everything from sleep-wake cycles to neurotransmitter activity. For children with ADHD, disruptions in these rhythms can exacerbate symptoms, creating irregular patterns that challenge diagnosis and treatment.

For example, studies show that a late chronotype (preferring later sleep and wake times) is linked to ADHD, while sleep efficiency plays a protective role against other neurodevelopmental disorders like autism. These findings underscore the importance of aligning interventions with each individual's unique biological clock.

How Chronoprakriti Intervenes

At Chronoprakriti, we go beyond symptom management to offer solutions rooted in circadian health:

• Personalized Sleep Assessments: We evaluate both children’s and parents’ sleep patterns, identifying areas where misaligned rhythms or habits contribute to poor sleep.
• Chronotherapy for ADHD: By syncing treatment plans with natural circadian cycles, we optimize interventions to promote better sleep and daily functioning.
• AI-Driven Insights: Using cutting-edge tools, we explore how tailored approaches—like incorporating AI in healthcare—can support families in building sustainable sleep habits.
• Parental Support: Since parental sleep quality directly impacts children, we provide holistic guidance to improve the entire family’s rest.

A Brighter Future for ADHD Families

By integrating chronobiological principles into everyday care, Chronoprakriti empowers families to reclaim restful nights. Whether through chronotherapy, lifestyle adjustments, or advanced insights into circadian rhythms, our solutions aim to enhance both health and quality of life.

If your child or family is struggling with sleep challenges related to ADHD, let us guide you on a path to healthier, harmonious living. Contact us today and reboot your circadian health!

Why Choose Chronoprakriti?

With a unique blend of modern science and traditional wisdom, Chronoprakriti offers:

• Expert-Led Insights
• Tailored Sleep Solutions
• Focus on Circadian Fitness

Let’s help you and your loved ones experience the restorative power of sleep. 🌙

Join us in creating a balanced, healthier tomorrow.

 

Reference for article

https://pmc.ncbi.nlm.nih.gov/articles/PMC11108211/

https://www.mdpi.com/2077-0383/13/24/7737

https://pmc.ncbi.nlm.nih.gov/articles/PMC11656626/

Offline sleep consultancy available at:

Model Colony, Shivajinagar, Pune 411016

Bhide foundation, SP college campus, Pune 411030

Online sleep consultancy available by appointment:

https://chronoprakriti.com/ChronoPrakriti-Book-Appointment.aspx

For more details: 8806621629, 8421479820

Chronoprakriti, Circadian Rhythm, and the Leaky Gut Connection: Unlocking the Secrets to Better Sleep and Health

In today’s fast-paced world, achieving good health feels like chasing an elusive dream. We juggle work, relationships, and endless to-do lists, often overlooking one of the most critical pillars of wellness: sleep. But did you know that the quality of your sleep is deeply connected to the health of your gut? Let’s unravel this fascinating connection and explore how aligning with your body’s natural rhythms—your circadian clock—can transform your health.

Meet Chronoprakriti: Your Unique Biological Clock

Chronoprakriti is a concept that combines ancient Ayurvedic wisdom with modern chronobiology, recognizing that each individual has a unique circadian rhythm—a 24-hour internal clock that governs everything from your sleep-wake cycle to digestion and hormone release.

When this rhythm is in sync, your body functions like a well-tuned orchestra. But disrupt it with irregular sleep, stress, or poor lifestyle habits, and chaos ensues, leading to problems like obesity, type 2 diabetes, cardiovascular disease, and even gut disorders.

The Gut-Sleep Connection

Your gut isn’t just about digestion; it’s a bustling ecosystem of trillions of microorganisms that influence everything from your mood to your metabolism. Emerging research shows that your gut microbiota—commonly referred to as your "second brain"—and your sleep are in constant conversation, thanks to the gut-brain axis.

When you don’t get enough sleep, your gut microbiota can fall out of balance, a condition known as dysbiosis. This imbalance triggers a domino effect of inflammation, poor food choices, and even heightened cardiovascular risks.

On the flip side, a healthy gut microbiome supports restorative sleep by producing neurotransmitters like serotonin and GABA, which are crucial for regulating the sleep-wake cycle. It’s a classic "you scratch my back, I’ll scratch yours" scenario.

What’s the Deal with Leaky Gut?

A "leaky gut" isn’t just a buzzword; it’s a real condition where the gut lining becomes more permeable than it should be. This allows harmful substances, like toxins and bacteria, to enter your bloodstream, triggering inflammation and putting your cardiovascular health at risk.

In people with conditions like obstructive sleep apnea (OSA), repeated episodes of interrupted breathing can exacerbate leaky gut. The intermittent hypoxia (low oxygen) and sleep fragmentation associated with OSA harm the gut lining and disrupt the microbiome, further fueling inflammation and cardiovascular risks.

How Chronoprakriti Can Help You Reboot

At Chronoprakriti, we believe in rebooting your circadian health by addressing lifestyle disorders holistically. Here’s how aligning your lifestyle with your natural rhythms can make a difference:

1. Prioritize Healthy Sleep: Aim for 7–9 hours of quality sleep. Disconnect from screens an hour before bedtime, and create a calming pre-sleep routine.
2. Nurture Your Gut Microbiome: A diet rich in fiber, probiotics, and prebiotics can keep your gut healthy. Foods like yogurt, fermented vegetables, and whole grains are excellent choices.
3. Practice Stress Management: Incorporate practices like yoga, meditation, or breathing exercises to calm your nervous system and reduce inflammation.
4. Seek Personalized Solutions: Your biological clock is as unique as your fingerprint. Understanding your chronoprakriti can help tailor lifestyle interventions to your individual needs.

The Promise of Gut-Targeted Therapies

Research into probiotics, prebiotics, and even fecal transplants is unlocking new ways to improve gut health and, by extension, sleep quality. While these therapies show promise, maintaining a balanced lifestyle remains the cornerstone of long-term health.

Conclusion: Your Health, One Rhythm at a Time

The connection between your gut, sleep, and overall health is a reminder of how intricately connected our bodies are. By tuning into your chronoprakriti and nurturing your gut microbiome, you’re not just improving your sleep—you’re taking a significant step toward better health and longevity.

Remember, your health journey is personal, and small, consistent changes can create big transformations. Ready to reboot your circadian fitness and discover the best version of yourself? Start today. Your gut—and your future self—will thank you.

Reference

https://pmc.ncbi.nlm.nih.gov/articles/PMC11173264/

https://pmc.ncbi.nlm.nih.gov/articles/PMC10995711/

https://pmc.ncbi.nlm.nih.gov/articles/PMC11260001/

Offline sleep consultancy available at:

Model Colony, Shivajinagar, Pune 411016

Bhide foundation, SP college campus, Pune 411030

Online sleep consultancy available by appointment:

https://chronoprakriti.com/ChronoPrakriti-Book-Appointment.aspx

For more details: 8806621629, 8421479820

Healing in Sync: How Circadian Clocks Could Unlock New Treatments for Osteoarthritis

Osteoarthritis (OA) is a painful joint condition that affects millions of people around the world, leading to discomfort, stiffness, and a lower quality of life. Despite many studies, finding effective treatments that can change the course of OA has been challenging. However, recent research has uncovered an intriguing link between OA and our body's internal clocks, known as circadian rhythms. This raises the question: could aligning our biological rhythms help us find new ways to manage joint health? Let’s dive into how understanding our body’s timing might change how we approach treating osteoarthritis.

Understanding Circadian Clocks and Osteoarthritis

Our bodies operate on a natural 24-hour cycle known as circadian rhythms, which influence many aspects of our health, including sleep, metabolism, and joint health. At a cellular level, these rhythms help control gene expression in nearly every type of cell, including chondrocytes, which are the cells responsible for maintaining cartilage in our joints. When the circadian clocks in chondrocytes are working properly, they help keep cartilage healthy by balancing the processes that break down and regenerate joint tissue. However, as we age or deal with chronic inflammation, these internal clocks can get disrupted. This disruption can lead to issues like cartilage degeneration and contribute to conditions such as osteoarthritis (OA). Essentially, maintaining a healthy circadian rhythm is crucial for joint health and overall well-being.

What Happens When the Clock Breaks?

Research has shown that a key gene involved in our body's internal clock, called BMAL1, is significantly lower in patients with osteoarthritis (OA). This reduction disrupts the natural processes that help maintain cartilage health, leading to problems with how cartilage cells (chondrocytes) develop and how the supportive tissue (extracellular matrix) is renewed. Essentially, when our internal clock is out of sync, it negatively impacts the health of our cartilage, making joints more vulnerable to damage. Several factors can cause this disruption of circadian rhythms in our joints:

• Aging: As we grow older, our body's natural rhythms can weaken.
• Inflammation: Ongoing inflammation can interfere with the normal functioning of the circadian clock.
• Mechanical Stress: Physical stress on the joints can also throw off these rhythms.
• Oxidative Damage: Damage from free radicals can disrupt cellular functions, including those related to the circadian clock.

These disruptors create a harmful cycle where clock dysfunction leads to cartilage breakdown, which in turn accelerates the progression of osteoarthritis.

Chronotherapy: A Timely Approach to Osteoarthritis Treatment

The exciting news is that researchers are exploring how to reset these circadian clocks to improve joint health. This approach, known as chronotherapy, involves timing medical treatments to align with the body's biological rhythms for optimal effectiveness.

Recent studies have provided promising insights:

• Pharmacological manipulation of clock components like BMAL1, REV-ERB, and ROR shows potential for reducing OA symptoms.
• Compounds like Nobiletin have demonstrated the ability to restore cartilage clock function, offering a new avenue for OA therapies.

These findings suggest that by targeting the circadian clock, we can potentially slow down or even reverse cartilage damage, providing new hope for those living with OA.

Why This Matters to You

If you’re dealing with joint pain or osteoarthritis (OA), keeping a healthy sleep schedule might be an important step toward feeling better. Here are some simple lifestyle changes that can help:

• Keep a Regular Sleep Schedule: Try to go to bed and wake up at the same time every day.
• Stay Active During the Day: Make sure to get some exercise, as it can really help your joints.
• Manage Inflammation: Eating a healthy diet and finding ways to reduce stress can also make a difference.

By supporting your body’s natural clock with these habits, you could improve how your joints feel and function.

The Future of Osteoarthritis Care

The connection between circadian clocks and OA opens an exciting frontier in medical research. As scientists continue to explore chronotherapy, we may soon see treatments that not only relieve symptoms but also tackle the root cause of cartilage degeneration.

Understanding and harnessing the power of our biological clocks could be the breakthrough we've been waiting for in the fight against osteoarthritis.

Stay tuned for more insights on how circadian rhythms affect your health. Your body clock holds more power than you realize! ⏰💪

#Osteoarthritis #CircadianClock #Chronotherapy #JointHealth #CartilageCare #HealthyAging #Chronobiology

Reference

https://pubmed.ncbi.nlm.nih.gov/33227402/

https://pubmed.ncbi.nlm.nih.gov/36271686/

https://pubmed.ncbi.nlm.nih.gov/33630038/

Offline sleep consultancy available at:

Model Colony, Shivajinagar, Pune 411016

Bhide foundation, SP college campus, Pune 411030

Online sleep consultancy available by appointment:

https://chronoprakriti.com/ChronoPrakriti-Book-Appointment.aspx

For more details: 8806621629, 8421479820