The internal clock or, scientifically, circadian rhythms govern the physiological processes in the body and determine our state during the day. How this complex mechanism works and how to manage it, explains the author of books on a healthy lifestyle, Martha Roberts.
Have you noticed how much easier it is for you to wake up early in the morning in the summer, when it is already light at seven in the morning? But on a cloudy autumn day, you don’t want to get out of bed even after a good eight-hour sleep. This is because the internal clock – that is, the circadian rhythms that govern sleep and wakefulness – is directly related to the length of daylight hours and light levels.
Their work is directed by a cluster of neurons in the hypothalamus of the brain. When the brain realizes that there is less light, it signals an increase in melatonin synthesis. This hormone slows down the activity of the central nervous system, and the person begins to feel sleepy. When the morning light fills the room, the reverse process occurs: the production of melatonin decreases, and the activity of the brain and the whole body increases.
Circadian rhythms govern more than just sleep and wakefulness
Studies have proven that, according to the biological clock, the best time for training and physical activity is from 15:00 to 18:00. In the period from 8:00 to 9:00 you need to receive or deliver good news, and around 14:00 the body needs a little daytime sleep.
People who work in dark basements are more likely to complain of depression and bad mood.
According to the theory of circadian rhythms, the division of people into owls and larks is unfounded. By nature, we are all early risers, it’s just that there are those who have taught themselves to go to bed late and get up late. Such a mode, according to scientists, is not entirely healthy, because it does not rely on the daily light cycle, but on signals that a person creates artificially for himself, thereby misleading the brain.
Can the internal clock affect the state of happiness? After a series of studies, scientists at the Korean Hospital at Sun-Chun-Hyan University gave a positive answer to this question. They found that people who work shifts, such as two-and-a-half hours, are more prone to depression than those who work the usual eight-hour schedule. Similarly, people who work in dark, basement or other areas without access to daylight are more likely to complain of depression and bad mood.
It is very easy to reset the circadian clock. To do this, you don’t even need to move to another time zone – just start working late on weekdays, and on weekends sleep off until lunch.
How to set the internal clock?
The best option is to go to bed as soon as it gets dark and get up with the first rays. However, this mode is only suitable for summer. In winter, try to accustom yourself to go to bed at the same time, but no later than 23:00, even on weekends.
If possible, do not fall out of this rhythm for more than a day. You can stay up at work or with friends until three in the morning no more than 2-3 times a month. Wild partying on the weekends disrupts the internal clock and leads to insomnia. So it’s best to keep them to a minimum.
Try to be outside more often during daylight hours. This will help keep your spirits up until the evening. In addition, vitamin D, which is produced under the influence of sunlight, is vital for the body. Its deficiency causes muscle weakness, irritability, insomnia, fatigue and decreased libido.
Eat more vitamin D-rich foods (cheese, egg yolk, butter, dairy products) or take vitamin D drops during the fall and winter
In the evening, when you get home, do not turn on bright lights. Don’t sit in front of your computer or TV. Dinner is better by candlelight. It is not only romantic, but also promotes fast falling asleep.
Coffee gives a fleeting charge of vivacity, which is inevitably followed by a breakdown.
The body clock can be affected by signals and actions that are repeated from day to day. For example, an alarm clock and a cool shower in the morning set you up for an active day, while a warm bath, changing into your favorite pajamas, and a book in bed signal that it’s time for bed. Start such rituals.
Melatonin tablets will be a salvation for avid travelers and those who often have to fly to other time zones for work.
Adjust the diet: eat every day at the same time. Let breakfast be heavy and dinner light. It is quite difficult to fall asleep deeply when the stomach is busy digesting a dense meal. As a result, you will toss and turn for half the night and not get enough sleep.
Limit your sugar intake. It causes the release of insulin into the blood, the level of which falls as quickly as it rises. This so-called yo-yo effect provokes the activation of the hormone cortisol, which in turn can cause hyperactivity, anxiety, irritability and rapid mood swings.
Don’t rely on coffee. It gives a fleeting charge of vivacity, which is inevitably followed by a breakdown.
About the author: Martha Roberts is a journalist, writer, and wellness writer for The Daily Mail, The Mirror, The Express, The Guardian and more.