As knowledge of circadian rhythms to help you configure the correct sleep

Circadian rhythms - is internal biological rhythms with a period of about 24 hours. They prepare the body in advance, setting up all the physiological processes in accordance with the daily changes in the surrounding world.

Circadian rhythms have virtually all living organisms on the planet, including bacteria. In humans, the main circadian rhythm - a cycle of sleep and wakefulness.

Cells clock

At the molecular level in the body operate circadian clock starts the process of internal vibrations that regulate physiological processes in accordance with an external 24-hour cycle.

There are several kinds of clock genes, which are responsible for the production of proteins. Their interaction creates a feedback loop which causes a 24-hour time fluctuations proteins. Then these proteins serving cell signal that the time of day and what needs to be done. This makes the biological clock to go.

Thus, circadian rhythms - is not the result of the joint work of many different cells as originally intended, and the property of each individual cell.

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That of the circadian clock has been good, they must be synchronized with the signals of the surrounding world. The most obvious example of the differences between the biological clock and the external world - jet lag.

When we find ourselves in a different time zone, we have to adjust their biological clock to the local time. Photoreceptors (photosensitive retinal neurons) detects changes in a cycle of alternation of light and darkness and circadian clock sending signals to adjust the biological clock of the organism in accordance with external incentives. Fit the circadian rhythm ensures proper functioning of all cellular processes.

In complex multicellular organisms, there is often a main clock, which coordinates the work of all-hours cells. In mammals, the master clock - it's suprachiasmatic nucleus (SCN), located in the brain. From retinal cells SCN receives information about light, it sets up are in neurons, and they are already sending signals to coordinate the work of all other processes in the body.

The basic properties of circadian rhythms

1. Circadian rhythms are stored under constant conditions of light or dark in the absence of other external stimuli. It was discovered as a result of an experiment conducted in 1729 by the French scientist Jean-Jacques de Meran. He put the plant in a dark place and noticed that even in constant darkness leaves are opened and closed in the same rhythm.

This was the first evidence that circadian rhythms have an internal origin. They may vary and depending on the species to be slightly longer or shorter than 24 hours.

2. Circadian rhythms are independent of the outside temperature. They do not slow down or accelerated to a great extent, even when the temperature changes abruptly. Without it, the properties of the circadian clock could not tell time.

3. Circadian rhythms can be secured for the external 24-hour day. In this case the main signal light is, although affected by other signals.

Meaning of circadian rhythms

The presence of the biological clock allows the body to anticipate predictable changes in the environment and pre-configure the behavior, taking into account these conditions. For example, knowing that sunrise occurs three hours later, the body begins to increase metabolic rate, temperature, enhance circulation. All this prepares us to be active throughout the day.

In the evening, when we are preparing to dreamPhysiological processes in the body begin to slow down. During sleep, the brain is active. He captures the memories, process information, solve problems, to send signals on the restoration of damaged tissues and regulates the energy reserves. Some parts of the brain during sleep are more active than during wakefulness.

Circadian rhythms and sleep

sleep cycle - the most obvious circadian rhythm of humans and animals, but it depends not only on circadian rhythms.

Dream - an extremely complex condition that occurs due to the interaction of different areas of the brain, hormones and neurotransmitter systems. Because of its complexity, the sleep cycle is very easy to upset.

Recent studies have shown that sleep disturbance and circadian rhythms characteristic of both neurodegenerative and neuropsychiatric disorders for at which work improperly neurotransmitters. For example, such a breach is characteristic of more than 80% of patients with depression and schizophrenia.

But the inconveniences arising from the feeling of sleepiness during the day - the little things. Sleep disturbance and circadian rhythms are also associated with a set of pathologies, including depression, insomnia, deterioration of attention and memory, motivation, reduction, metabolic disorders, obesity, problems with the immune system.

How to adjust their biological clock

Scientists have long wondered how the eye detects light for the adjustment to the circadian rhythms. Recently, in the retina of a special light-sensitive cells have been found - the photosensitive ganglion cells of the retina. These cells are different from the rods and cones, which scientists have long known.

Visual stimuli perceived by photosensitive ganglion cells of the eyes reach the brain via the optic nerve. However, 1-2% of ganglion cells is the visual pigment that is sensitive to the blue color. Thus, the photosensitive ganglion cells are fixed dawn and dusk, and help to set up the biological clock.

Because of the modern lifestyle, we often do not get enough light, most of the time indoors. This may be the reason that our clocks are set incorrectly.

Studies have confirmed that taking food in the same time and while working out in the morning, you can work out the right sleep.