The circadian clock of living things has been a very
highly researched topic, and we have advanced our knowledge of it greatly.
However, as we learn more, we create more questions for ourselves and come
across many mysteries that still surround this internal clock. Nonetheless,
what we do know has been very beneficial in helping the lifestyles of many
people and preventing the sleep disorders that some face. One aspect that the
circadian clock plays a big role in is how and when we sleep. It has been known
that circadian regulation, homeostatic regulation, and stereotypical changes in
brain activity play a huge role in our sleep. Most important of these, the
circadian clock, generates a circadian rhythm, which is roughly a 24-hour cycle that regulates organisms' behaviors and processes. It is endogenously created, but it can be influenced by external cues such as sunlight and temperature. With this clock, we are able to follow a continuous
day-night cycle that plays a huge part in how we function as human beings.
I had the pleasure of listening to Dr. Cavanaugh, a
well-respected, intellectual individual who is a part of Loyola University
Chicago’s science faculty. His research focused on finding out what regulates
the timing of sleep. He has conducted sleep experiments mostly on fruit flies,
and has made some important discoveries. He identified a group of neurons (201y-GAL4)
that regulate sleep, and concluded that the circadian system is regulating the
ability of the sleep-promoting neurons to drive sleep. This is a complex
idea that still needs more research for backing, but it led me to think about
how obstacles to the circadian clock, such as those that affect these neurons, play a role in how individuals function in
their daily life. More specifically, how do college students’ sleep tendencies, which impact their circadian clock, influence
their functioning in school?
It has been found that feeling sleepy during the day and staying
up very late at night are the two causes of adolescents being at risk for
academic, emotional, and behavioral problems. In a study conducted, a sleep
questionnaire was given to public school students from grades 7-12. They were
asked about their sleep, daytime alertness and sleepiness, completion of
tasks, planning, and their emotional and behavioral issues. The study found
that sleeping for a shorter period was not the problem; rather, feeling
sleepy during the day was more detrimental to a student’s emotional and behavioral
well-being.
On another note, I see many of my peers in college go through sleep deprivation. Many students are staying up to party, to hang out with friends, or to study for their brutal midterms. These students are not sleeping enough, and, if prolonged, it can put them at risk for stroke, diabetes, mood disorders, and risky behavior. These students are interfering with their internal clock, which will in turn affect the functions they need to do better in school, such as being attentive, absorbing knowledge, and performing well on exams. Adolescents cannot be staying up till absurd hours like 3 AM because our circadian-driven rhythm is lowest at times like these.
On another note, I see many of my peers in college go through sleep deprivation. Many students are staying up to party, to hang out with friends, or to study for their brutal midterms. These students are not sleeping enough, and, if prolonged, it can put them at risk for stroke, diabetes, mood disorders, and risky behavior. These students are interfering with their internal clock, which will in turn affect the functions they need to do better in school, such as being attentive, absorbing knowledge, and performing well on exams. Adolescents cannot be staying up till absurd hours like 3 AM because our circadian-driven rhythm is lowest at times like these.
Thus, to help students,
and anyone facing sleep issues, we need to understand the circadian clock and
its many intricacies in order to comply with it. This will provide us with the
most alert body and mind at the times we need to function optimally. This clock
cannot be manipulated or worked against because it can lead to detrimental
effects in human functioning and well-being.
So, you might be
wondering, what can you do to improve your sleep? There is still hope for your crazy sleep schedule! Sleep
at an earlier hour everyday, do not be a “night owl”. Also, do not go on your
phone before bed. Light and screen exposure prior to sleep means poorer sleep.
In fact, even just having a device next to your bed can lead to poorer sleep!
Instead, resist and wait to use your phone in the morning, and make sure you get light exposure by
opening the blinds. Furthermore, find out what times during the day you are
most alert, and use those times to study because your concentration and
learning will be at an all-time high. Sleeping for a long period every night is not the
answer. You need to consider what times you are at your best and make use of
this knowledge to easily achieve the things you wish to do.
References:
Articles:
-"Adolescent Sleep Needs and School Performance." Sleep Disorders Advice & Help. Web. 01 March 2017
-"Circadian Rhythms Fact Sheet." National Institutes of Health. U.S. Department of Health and Human Services. Web. 01 March 2017.
-Klass, M.D. Perri. "'Night Owls' May Face Special Challenges." The New York Times. The New York Times. 14 Nov. 2016. Web. 01 March 2017.
-"Teens and Sleep." National Sleep Foundation. Web. 01 March 2017.
Images:
-"Academic Performance." Later School Start Times. Web. 01 March 2017
-"Liver Disease Caused by CHronic Drinking Can Change Your Body's Circadian Clock." The Fix. Web. 01 March 2017.
-Rathbun, Margaux. "Authentic Self Wellness." Relax. Web. 01 March 2017
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