Life on Earth is inextricably linked to its rotation, which determines the rhythm of day and night, to which humans adapt their regimen. The biological clock within us influences our sleeping and waking times, activity levels, hormonal state and metabolism.
In 2017, a Nobel Prize was awarded for the discovery of the molecular mechanisms that control the circadian rhythm. Scientists have isolated a gene that regulates the biological clock. This gene encodes a protein that accumulates in the cell at night and then breaks down during the day.
It was later revealed how the whole mechanism that controls circadian rhythms at the cellular level works. In humans, the biological clock is regulated by the hypothalamus, specifically its suprachiasmatic nucleus. This nucleus receives information from sensory organs and receptors, based on which it adjusts the body’s internal clock.
Why biological clocks go astray
- Light from monitor screens and cell phones
The retina of the eye constantly processes a lot of information and transmits it to the suprachiasmatic nucleus. Artificial light in rooms, constant exposure to bright screens negatively affect the production of hormones. Because of this, sleep can be disturbed and circadian rhythms can be disrupted.
- Specifics of working hours
People who work in shifts (day/night), on a per diem or rotational method more often face problems with somnological disorders. The pathology is caused by the body’s inability to adapt to different times of falling asleep and waking up, frequent episodes of rest during the daytime in bright light.
- Sleep disorders
The elderly, people with Alzheimer’s or Parkinson’s disease, head trauma, encephalitis, or the blind may experience disruptions in circadian rhythms and sleep phase disorders.
- Jetlag
When traveling on long flights, a person often finds himself in a different time zone. Because of this, circadian rhythms are disrupted. In order for them to adapt to the new time, it is necessary to wait a certain period of time.
- Blindness
People who have been blind since birth are more likely to suffer from somnologic disorders because they are unable to detect external circadian rhythms. In these patients, their own internal biorhythms do not conform to the accepted 24-hour system.
Consequences of circadian rhythms disruption
- Decreased productivity
Failure of the biological clock can cause a person to lose productivity. Attention and concentration decreases, and it becomes more difficult to focus on tasks.
- Disruption of the digestive system
Maintaining proper circadian rhythms is important for metabolism. When it is disrupted in women, scientists have observed a decrease in leptin (satiety hormone) levels, which can lead to overeating.
- Risk of cardiovascular disease
The biological clock controls blood pressure. If there is a malfunction, it can lead to hypertension.
- Risk of depression
Insomnia, sleepiness or constant fatigue causes irritation. Illness from disrupted circadian rhythms can lead to unstable moods and depression.
Complications
With long-term violation of daily rhythms by 7-10% decreases the content of leptin (satiety hormone), increases the index of ghrelin (hunger hormone). This is fraught with overeating, obesity, to which women are more prone due to the peculiarities of metabolism. Chronic sleep depletes the body’s immune defense, increases the risk of diabetes and cardiovascular disease.
Another danger of circadian disorders is that people with this problem often do not seek medical help, trying to cope with the situation on their own. Patients resort to alcohol, sleeping pills and sedatives to facilitate falling asleep, and take psychostimulants to increase performance during the day. As a result, the pathology is aggravated by dependence on psychoactive substances.
How to adjust your circadian rhythms
In conclusion, a few tips to restore and maintain circadian rhythms:
- Observe your sleep and wakefulness schedule
- Use natural light more often
- Reduce your intake of caffeine and energy drinks
- Exercise regularly
- Adhere to a meal schedule
- Turn off screens and monitors 2 hours before bedtime
Circadian disorders are quite difficult to treat, but with a comprehensive approach, a combination of drugs and non-medicinal methods it is possible to synchronize biorhythms. Less favorable prognosis for patients with neurodegenerative pathologies that are not subject to correction. Prevention includes rest hygiene, proper organization of the work process, regular physical examinations of people engaged in shift work.
Circadian rhythms disruption and its impact on aging
Disruptions in circadian rhythms can accelerate the aging process, affecting both physical and cognitive functions. As we age, maintaining a stable sleep-wake cycle becomes even more important for overall health and longevity.
- Accelerated cellular aging: Constant disruption of circadian rhythms can lead to DNA damage and a decrease in the body’s ability to repair cells, contributing to faster aging at the cellular level.
- Cognitive decline: Older adults are particularly vulnerable to memory problems and cognitive decline when circadian rhythms are disrupted, which may increase the risk of conditions like Alzheimer’s disease.
- Hormonal changes: Disruption can cause imbalances in hormones like melatonin, which is crucial for sleep regulation. These imbalances can exacerbate age-related health issues, including sleep disorders and reduced immune function.
- Decreased quality of life: Older individuals who experience irregular sleep patterns due to circadian misalignment may experience more fatigue, less energy, and a lower overall quality of life.
Conclusion
Disturbances in circadian rhythms can seriously affect health, reducing performance, impairing psycho-emotional state and increasing the risks of various diseases. The biological clock regulates key body processes such as metabolism, hormone balance and blood pressure. In order to maintain health, it is important to observe a sleep schedule, engage in physical activity, eat right and avoid excessive exposure to artificial light. Prevention and timely treatment of circadian rhythm disorders can help prevent long-term consequences.
