Difficulties waking up in the morning because it is still dark outside the window. Low energy levels during the day and the mood is low, too. It feels as if you are about to be depressed. What happened? It is quite likely that something has gone wrong with your biological clock or circadian rhythm.
Your biological clock or the circadian rhythm, which is connected to the changing of the day and night, measures the time so that the nervous system can meet the requirements of the body according to the conditions of the surrounding environment. In other words, for humans to prevent health problems, including skin diseases, every physiological action has a time that is suited best for it.
For example, it is best to wake up before 6 AM, taking in all the energy required for the first half of the day. The body is most productive for fruitful intellectual work between 10 AM and noon, but bedtime should be set for 10 PM, and so on. Such a healthy daily breakdown is determined by the relationship between daylight and darkness in nature.
We absorb natural light first through the skin, which makes it the first organ to show any health problems, i.e. skin diseases, if there is not enough light. Light and darkness regulate hormonal levels, body temperature and metabolism.
Biological clock and skin
The skin contains biological clock genes that play a role in its respective regulation. Skin’s internal hydration, reproduction of the epidermis cells, blood flow and temperature – performance of all these aspects can be changed if we have somehow changed our daily routines. If these changes are significant and unhealthy, they can develop into different skin problems.
Any changes in the daily rhythm happen in the outermost layer of the epidermis; the skin’s permeability or the ability to absorb the required substances is higher in the evening than in the morning. If a person suffers from sleep disorders, the skin or existing skin conditions are often affected.
If you are already suffering from a skin disease, you know that the most unbearable itching or even pain is just in the evening or at night. If you are using any topical treatments or medicine, this explains why dermatologists usually recommend their use in the evening.
Temperature
The biological clock also controls the skin and body temperature. It is the same way in nature. The body temperature is higher during the daytime, not during the night. Consequently, skin temperatures reach their peak in the afternoon and decrease at night. Just like the air temperature outside.
For example, skin disease psoriasis, which is characterised by flaky red-and-white rash, is directly associated with thermoregulation related problems. It can cause difficulty falling asleep and disrupted circadian rhythm, which, unfortunately, can create a never-ending cycle – a person cannot fall asleep because of aching and itchy rash, yet at the same time, this lack of sleep leads to a further escalation of the skin disease.
Of course, the direct effect of cold temperatures on the skin should not be forgotten. Any rapid fluctuations in temperature can cause skin diseases or damage. The typical damage to the skin caused by the cold is frostbite. Frostbite may occur in any area of the skin where temperatures reach 0°C. Frostbite may also occur if the temperature is higher but the skin is exposed to moisture or severe wind.
The narrowing of the blood vessels caused by the cold and the formation of ice crystals in the skin cells causes their dehydration and collapse. The skin, which has suffered from excessive cold, is pale, hard and numb. The nose, ears, cheeks and fingers are most often affected. Any skin changes are only visible after the frostbitten part of the body has warmed up. Once the skin has been frostbitten, it becomes more sensitive to cold temperatures. It can become thinner, pinkish-blue in colour and more vulnerable.
Winter depression and oxidative stress may also contribute to the development of alopecia areata, also known as spot baldness – a skin disease characterised by well-defined hairless spots on the scalp. Fingernails can also become dull and acquire longitudinal ridges. Nails develop pitting, and the free edge of the nail is jagged. In addition, nail growth is stunned.
It is therefore important to reduce the symptoms of the skin disease in order to return to the daily rhythm of a healthy biological clock, which will reinforce the chances of a successful recovery.
Effects of darkness on skin diseases
Mother Nature also has her own biological clock, which is governed by sunrises and sunsets. Melatonin levels increase not only at night-time but also during winter. During the dark winter period the secretion of the good mood hormone – serotonin – is reduced and the secretion of melatonin – the sleep hormone – is increased.
Sleep disorders that cause or aggravate skin diseases can be caused by a lack of melatonin in the body. As an example, one study found that psoriasis patients had significantly reduced levels of melatonin. Another study showed that an increased incidence of this skin disease was observed in people who worked night shifts.
If the amount of melatonin is increased, it acts as an antibody to the damage caused by the surrounding environment, namely oxidative stress. In other words, it also works as an antibody-mediated immunity factor for skin diseases. It helps us to adapt to the oppressive darkness of winter months and their adverse weather conditions.
It has been studied that melatonin reduces the adverse effects of UV radiation on skin cells as well as reduces the risk of developing skin cancer. As melatonin levels rise, hair growth, scar healing, blood vessel formation and development improve. That's because it is naturally produced at night time, which explains why it is said that both children and hair grow the fastest at night.
On the other hand, the depletion of melatonin secretion can lead to winter depression, sleep disorders, and gluttony, which, in result, reduce skin’s protective capabilities. On such skin, a variety of bacteria and viruses are increased, contributing to the sensitivity of the body and causing skin diseases, such as the development of psoriasis.
Effects of light
Due to reduced daylight and vitamin D3 deficiency, the body's cellular immunity and levels of natural antibiotics (LL-37 and HBD-2) become decreased. As a result, skin’s defence against indoor allergens is also reduced, which contributes, for example, to the development of atopic dermatitis or eczema. Because of itching caused by skin disease, an additional secondary infection occurs frequently in the scratched areas of the skin.
How to live in harmony with your and nature’s biological clock?
In order to help your body adapt to the winter season, to maintain strong health and your well-being, as well as to protect yourself from various skin diseases, it is advisable to take supplements and minerals such as zinc, selenium and copper; it is also recommended to take Vitamin D; C; E, beta carotene and coenzyme Q10, which neutralises harmful radicals caused by oxidative stress or the elements that cause skin cell damage.
It is recommended to include in your diet products that are rich in Vitamin C, such as citrus fruit, kiwifruit and paprika. Elderberry syrup and sea buckthorn fruit drink strengthen the immunity, protecting against skin problems. Sweet potatoes, carrots and leafy green vegetables provide natural carotenoids – immune system boosters. Brazilian nuts, meat and fish are good sources of selenium, whereas legumes, pumpkin seeds, spinach, nuts and seafood are good sources of zinc.
It goes without saying that physical activity is also crucial, even if it is taking walks in fresh air during natural daylight hours. Natural light and fresh air play an important role in the wellbeing of skin and overall health; physical activity increases blood pressure, leading to increased internal organ and cell activity, which, in turn, leads to the removal of aggravating free radicals from the body.
In order not to develop new or to exacerbate existing skin diseases, one should get enough sleep. Skin cells also require time to relax and restore themselves, which is something that happens in our bodies during night time. Reasonable bedtime is recommended, 10 PM being the best time. It is not advisable to look at blue screens before sleep since it is known that it adversely affects the quality of sleep.
If it is necessary to use any medicine or creams to improve the skin condition, it is best to use them before going to bed or as prescribed by a dermatologist. Each medicine has its own time when it works best.
We often remember our skin as the largest organ only when we suffer from external problems. However, it should be borne in mind that the skin is like a passable wall through which diseases can either come into our body or, on the contrary, emerge to the surface and make themselves known.
Dr Alice Huskivadze
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