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The biological clock, also known as the circadian rhythm, is the internal system that regulates our sleep-wake cycle, as well as other physiological functions such as body temperature, hormone levels, and metabolism. Disrupting our circadian rhythm can have negative effects on our health.
How does changing the biological clock impact physical health?
The Mayo Clinic states that the human brain operates on a 24-hour biological clock, known as the circadian rhythm.
Losing or gaining an hour of sleep due to daylight saving time can disrupt this cycle and make it challenging for individuals to readjust to a regular sleep schedule. This disruption in sleep can increase the risk of cardiovascular disease.
In a 2019 study conducted by Harvard Medical School and Massachusetts General Hospital, researchers observed the effects of sleep deficiency on heart disease in mice.
They discovered that mice with disrupted sleep cycles had larger arterial plaques compared to those with normal sleep patterns after 16 weeks. Sleep-deprived mice also had twice the level of particular white blood cells in their circulation and lower amounts of hypocretin, a hormone responsible for regulating sleep and wake states.
Dr. Michael Twery, Director of the National Heart, Lung, and Blood Institute's National Center on Sleep Disorders Research in the US, said that this study demonstrated the most direct evidence yet of the molecular links connecting cardiovascular risk factors and blood to sleep health.
Springtime daylight saving time has been linked to an increase in heart attacks and strokes resulting from losing an hour of sleep. Hospitals in the United States reported a 24 percent increase in heart attack visits on the Monday following the time change.
How does changing the biological clock impact mental health?
During the autumn when the clocks are turned back, we gain an additional hour of daylight in the morning. However, this only lasts for a brief period before the days start to get shorter and the sunrise occurs later and later.
On the shortest day of the year, which is December 21, the UK experiences less than eight hours of sunlight. This reduction in daylight can have negative effects such as low mood, depression, fatigue, muscle pain, and weakened bones due to a lack of vitamin D from sunlight exposure.
Seasonal affective disorder (SAD) can also occur in some individuals due to shorter days. SAD symptoms include feelings of despair, guilt, irritability, and a persistent low mood.
The NHS explains that the lack of sunlight may hinder the proper function of the hypothalamus in the brain, which can disrupt the production of hormones like melatonin (sleep hormone) and serotonin (mood hormone) as well as the body's circadian rhythm.
Maintaining a healthy biological clock can have positive effects on our health. Here are some examples:
- Improved sleep: A consistent sleep-wake schedule can help regulate our internal clock and promote better sleep. Good sleep hygiene practices, such as avoiding caffeine and electronic devices before bedtime, can also improve the quality of our sleep.
- Better metabolic health: A healthy circadian rhythm can help regulate metabolism and prevent metabolic disorders such as diabetes, obesity, and cardiovascular disease.
- Enhanced mental health: A balanced circadian rhythm can improve mood, cognitive function, and overall mental health. Exposure to natural light and maintaining a consistent sleep schedule are factors that can support mental well-being.
- Lower cancer risk: Maintaining a regular sleep-wake schedule and minimizing exposure to artificial light at night may help reduce the risk of cancer, especially breast, prostate, and colon cancer.
Our biological clock plays a crucial role in regulating many physiological functions, and disrupting it can have negative effects on our health.
Maintaining a consistent sleep-wake schedule and practicing good sleep hygiene can help to keep our circadian rhythm in balance and support overall health and well-being.
