The biological clock of the human body, Setting the clock, Expert comment
Owls and larks are poles of the same dream: while some cheerfully jump out of bed at six in the morning, others barely open their eyes by noon. But it turns out that both are hostages of their daily rhythms. This is the internal biological clock of the human body. which regulates almost all body systems.
Introduction to The biological clock of the human body
Not only do people have their own circadian rhythms. but also animals, insects, and even flowers that bloom in the morning and wither in the evening. Previously, it was believed that. such cycles are associated with external factors.
for example, in winter. when the light is delayed. it becomes more difficult to get up in the morning. However, the overall adjustment of the internal clock occurs at the cellular level.
In 2017, researchers Jeffrey Hall, Michael Rosbach, and Michael Young (USA) shared the Nobel Prize in medicine. for discovering the part of DNA responsible for the biological clock.
The gene determines the production of a special protein that accumulates in cells at night and is consumed during the day. These fluctuations correspond to circadian rhythms.
An extra hour a day
If the genetic clock is late or in a hurry, then a person (or even a Drosophila fly, on which scientists conducted an experiment). lives, respectively, in the position of an owl or a lark.
But there are also rare mutations when the biological Day is not 24 hours, but more or less. For example, if a person's circadian rhythm is designed for 23 hours. then he will have an extra hour to sleep. And if 25 - then lack sleep by the hour.
The daily regimen is a mechanism of elementary adaptation to environmental changes.
For example, thanks to him, shortly before dawn, blood circulation and metabolism are accelerated. this is the body that is preparing to wake up. And in the evening, the daily regimen signals the production of the hormone melatonin, which helps us fall asleep.
A special part of the brain, the suprachiasmatic nucleus, is responsible for synchronizing and processing signals from cells. From the retina of the eye, it receives information about whether it is dark or light. that is, about the time of day. Therefore, during flights across several time zones, the biological clock is knocked down and jet lag occurs.
From Owl to depression
Similar failures in the settings can also occur for another reason . for example, for those people who are actively working at night. sitting at the computer until the morning, or hanging out in clubs.
Researchers from the University of Glasgow (UK) studied more than 90 thousand people and came to the conclusion that people. with a disorder of the daily routine are more likely to develop depression and mental illness.
People who live in defiance of their circadian rhythms are more likely to complain of loneliness, feel unhappy, and have a low reaction rate, said Dr. Laura Lyall, lead author of the study. - This is also often associated with poor sleep hygiene, which also leads to disturbances in circadian rhythms. The same use of smartphones. and laptops before bedtime reduces the production of melatonin and prevents us from falling asleep.
Setting the clock
However, to adjust your biological clock and turn from an owl or a lark into an ordinary person, there is no need for genetic engineering. It is enough to learn how to observe periods of activity and use them correctly.
For example, the morning of any ordinary person is not the most productive period. From 7 to 10 o'clock in the morning, our body just sways. and all cognitive processes take place slowly.
To disperse them faster
it is useful to exercise in the morning. True, hypertensive patients should be more careful in this matter: in the morning the level of blood pressure rises. Therefore, strokes and heart attacks often occur at this time.
During the day, the level of productivity gradually rises, except for the so. called dives after lunch. the period from 14 to 16 hours when you want to take a nap after lunch. Therefore, it is better to postpone important meetings and events for the second half of the day. from 16 to 20 hours the brain speeds up and reaches the highest efficiency.
But after ten o'clock in the evening
the body begins to gradually prepare for sleep. This means that late dinners and snacks at night will not benefit him. Furthermore, the circadian rhythm is merely confused now by intense artificial light. so it is better to dim the light. Scientists also advise taking a walk in the fresh air instead of going to the refrigerator to synchronize the internal clock and daylight hours. So the brain will react to the onset of darkness and it will be easier to fall asleep.
Periods of human activity
6: 00-12: 00 There is a rapid jump in blood pressure, and the production of the stress hormone cortisol begins. A person achieves the highest degree of alertness and alertness throughout the day.
12: 00-18: 00 the body temperature rises. and the reaction rate increases. This is a time of coordination and composure.
18:00 - 24: 00 the production of the sleep hormone melatonin begins. the body prepares for sleep, and productivity gradually decreases.
24:00 - 6: 00 the body temperature drops. and the time of the deepest sleep comes.
Expert comment
Do not forget that a lot in our life is connected not only with internal but also with external factors: culture, traditions, including family, and upbringing. Parents raise their children, trying to adhere to a certain regime. Adults, in turn, can adapt to environmental conditions, as needed.
At one time
there was a lot of noise about melatonergic drugs, they were actively promoted as sleeping pills, but in practice, they turned out to be very weak. From this, it follows the relationship between biochemical processes. and human functions are not always dominant.
When a person complains of insomnia or, conversely, drowsiness, there are many other reasons for this than just genetic failures and differences. Each case should be treated separately before blaming everyday unrest.
Physical illnesses, fatigue, neurosis, depression. there can be a lot of reasons. And also the opposite: in the development of neurosis or psychosis, depression - lack of sleep does not play a big role.
Sleeping pills can now be purchased at any pharmacy without a prescription
and such remedies can be very mild, but effective. In addition to general tonic drugs and adaptogens with a slight psychostimulating effect. A prescription written by a doctor will make it possible to purchase a stronger drug.
However, any insomnia or severe and persistent drowsiness for a long time is, first of all. a reason for a visit to the doctor and not a trip to the pharmacy. First, you need to find out the cause of the disease, on which subsequent treatment depends.
It makes no sense to drink sleeping pills at a time when. for example. If you have an overactive thyroid gland or heart disorder: it won't get any easier. But a cardiologist or endocrinologist can help solve the problem. It is worth listening to the body and carefully monitoring each change.
a summary
The biological clock of the human body is a complex system that works to maintain homeostasis. This is achieved by coordinating the activities of various organs and tissues of the body. The clock is controlled by hormones and neurotransmitters, which are released in response to environmental stimuli.
Regardless of the time of day or night, the human biological clock is ticking away, dictating when we should wake up, and sleep. eat and drink. This clock is set by a variety of factors, including sunlight and darkness. However, the functionality of the watch is not fully understood.
