How do circadian rhythms work?

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     How do circadian rhythms work? 
Several components make up your body’s circadian rhythm. It is one of four biological rhythms in the body.

Cells in your body
First, cells in your brain respond to light and dark. Your eyes capture such changes in the environment and then send signals to different cells about when it’s time to be sleepy or awake. Those cells then send more signals to other parts of the brain, which activate other functions that make you more tired or alert.
Hormones play a role
Hormones like melatonin and cortisol may increase or decrease as part of your circadian rhythm. Melatonin is a hormone that makes you sleepy, and your body releases more of it at night and suppresses it during the day. Cortisol can make you more alert, and your body produces more of it in the morning.
Other hormones that play a role in alertness and circadian rhythm include:
1.     Vasopressin
2.     Acetylcholine
3.     Insulin
4.     Leptin
5.     Other factors
Body temperature and metabolism are also part of your circadian rhythm. Your temperature drops when you sleep and rises during awake hours. Additionally, your metabolism works at different rates throughout the day.
Other factors may also influence your circadian rhythm. Your rhythm may adjust based on your work hours, physical activity, stress and anxiety, and additional habits or lifestyle choices.
Age is another factor that influences your circadian rhythm. Infants, teens, and adults all experience circadian rhythms differently.
What factors can change circadian rhythms?
Sometimes it is not possible to follow your circadian rhythm, and your lifestyle needs and internal clock clash. This can occur because of:
1.     Overnight or off-hours work shifts that go against the natural light and dark times of day
2.     Work shifts with erratic hours
3.     Travel that spans the course of one or more different time zones
4.     A lifestyle that encourages late-night hours or early wake times
5.     Medications
6.     Stress
7.     Mental health conditions
8.     Health conditions like brain damage, dementia, head injuries, or blindness
9.     Poor sleep habits — not having a regular sleep schedule, eating or drinking late at night, watching screens too close to bedtime, or not having a comfortable sleeping space
How are circadian rhythms related to jet lag?
Jet lag occurs when you travel over several time zones quickly, and your body is not aligned to the time of your new environment. Your circadian rhythm is attuned to the place where you left it, and it has to readjust. This may result in feeling tired during the day or feeling wide awake at night.
You may experience other changes that impact your well-being until your circadian rhythm normalizes again. It may take a day or up to a week to feel acclimated to the new time zone. It typically takes a day for each hour you shift to regulate your sleep-wake cycle.
 You may even experience mild symptoms of jet lag when clocks fall backward or forward for daylight saving time. The disruption may not last too long, but your body may need a few days to adjust.
How to reset your circadian rhythm
You may experience disruptions to your circadian rhythm, but you can get it back on track. Here are some tips for promoting a healthy 24-hour schedule:
·       Try to adhere to a routine each day.
·       Spend time outdoors when it’s light outside to boost your wakefulness.
·       Get enough daily exercise — 20 or more minutes of aerobic exercise is generally recommended.
·       Sleep in an environment that promotes rest with proper lighting, a comfortable temperature, and a supportive mattress.
·       Avoid alcohol, caffeine, and nicotine in the evenings.
·       Power down your screens well before bedtime and try engaging in an activity such as reading a book or meditating.
·       Don’t nap late in the afternoon or evening.

https://www.healthline.com/health/healthy-sleep/circadian-rhythm#how-to-reset

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