Circadian Rhythm 101
What hormone makes you feel sleepy at night?
Melatonin.
What is the first step in repairing circadian rhythms?
Routine (consistent wake and sleep times).
What is one example of a calming wind-down activity?
Journaling, body scan, herbal tea, reading, soft music.
Name one sign of sleep apnea.
Snoring, gasping, daytime fatigue, headaches.
Which brain area becomes hyperactive with poor sleep, making emotions harder to manage?
The amygdala.
True or False: Circadian rhythms only affect sleep.
False — they also regulate mood, appetite, hormones, immunity, and mental clarity.
Why is sunlight exposure in the morning important?
It stops melatonin and triggers natural cortisol release.
Name one boundary around technology that supports better sleep.
No screens 30–60 minutes before bed.
How long must insomnia last to be considered “chronic”?
At least 3 nights per week for 3+ months.
Which brain area weakens without sleep, impairing rational decision-making?
The prefrontal cortex.
Name one external cue (zeitgeber) that helps regulate your circadian rhythm.
Light, meal timing, physical activity, or social interactions.
How long should naps be to avoid interfering with nighttime sleep?
Less than 30 minutes.
Why should caffeine and nicotine be limited after 2 PM?
They interfere with sleep drive and melatonin release.
Name one sign of trauma-related sleep disturbances.
Nightmares, flashbacks, nighttime panic, sleep paralysis.
What type of sleep is most important for processing emotions?
REM sleep.
What hormone peaks in the morning to help you wake up and focus?
Cortisol.
Name one benefit clients may notice when their circadian rhythm heals.
Easier sleep, stable mood, more energy, reduced cravings, stronger immunity.
What kind of routine signals the nervous system it’s time for rest?
A consistent bedtime routine.
What therapy is recommended for chronic insomnia?
Cognitive Behavioral Therapy for Insomnia (CBT-I).
Poor sleep can mimic what recovery danger sign?
Relapse warning signs (cravings, poor focus, mood swings).
What is the brain region that controls circadian rhythms?
The suprachiasmatic nucleus (SCN)
True or False: Circadian rhythm repair happens instantly.
False — it is gradual and heals over months with consistency.
Which neurotransmitters are disrupted by substances and affect sleep?
Dopamine, GABA, melatonin.
What medication may be prescribed for trauma-related nightmares?
Prazosin.
Fill in the blank: “Rest is __________ prevention.”
Relapse.