Many of us have been conditioned by societal standards to believe that an early-to-bed, early-to-rise lifestyle is the ideal way to go! It sounds perfect, right? A synchronized schedule where everyone operates during the same hours to ensure workplace efficiency. But what if your internal clock is trying to sabotage you? Have you ever woken up after a good night’s sleep, only to find yourself still tired and need a little time before your brain can start processing for the day? That is your internal time system telling you it’s time to reassess your routine.
Dr. Rachel Barr, a Neuroscientist with prominence in sleep research, recently addressed this issue in her Instagram video (@drrachelbarr), stating,
We are often told that the key to productivity and success is early rising, but it’s not just your alarm that decides when you and your brain wake up. It’s also your body’s internal timekeeping system and your genetics that dictate your internal signals like hunger, sleep, alertness, and productivity."Dr. Rachel Barr, Neuroscientist
Recent research from the University of Utah [1] brings forward the fascinating concept of clock genes, which play a crucial role in regulating our circadian rhythms.
Circadian Rhythm is basically an individual’s adaptation to the earth’s 24-hour light-dark cycle caused by its rotation. These clock genes produce various proteins that increase and decrease periodically and create fluctuating biochemical signals governing a range of body functions, including sleep-wake cycles, hormone release, metabolism and even our mood. Scientists have discovered many such “clock genes” across the plant and animal kingdom in mice, fish, fruit flies, molds and even single celled cyanobacteria!
Based on light and dark signals through the retinal rods and cones, the Suprachiasmatic Nuclei (SCN) in the hypothalamus of the brain sits at the center stage of it all.
The SCN synchronizes "local" clocks in individual organs and tissues such as liver, lung and muscles either through hormones or changes in body temperature. Our internal clock keeps working on its natural course even when deprived of light signals but as soon as morning light hits the eyes, the clock resets to match the earth's 24-hour day. This is where disruption from artificial screen lights further play a role in disrupting our internal clock systems.
While your alarm roosters go off at 6am, your internal clock might still be stuck in the Rapid Eye Movement (REM) part of your sleep cycle which essentially happens in the later part of the night or the early parts of the morning.
This further translates into the fact that for someone who naturally wakes up at 6am, the REM cycle is completed, and they feel refreshed and ready for the day. These are the Morning Monarchs. But if you’re someone who prefers to sleep late in the night or you find yourself unable to sleep early around the so-called ideal 10pm, you will need to wake up much later than the 6am mark to feel active for the day. You are the Midnight Marauder.
So, what happens when a midnight marauder is forced to wake up at 6am?
They end up missing out on crucial REM sleep—a critical alleyway for emotional processing. Consistently depriving oneself of good quality sleep through shift work, jetlag, or irregular sleep patterns can lead to a chronic misalignment between your internal clock and external demands, which has been linked to a bunch of health issues, including obesity, cardiovascular problems and even mental health issues.
This makes it clear that we need a cultural shift in how we structure work and education, embracing more flexibility that aligns with individual circadian rhythms.
[1] Genetic Science Learning Center. (2016, March 1) The Time of Our Lives. Retrieved October 01, 2024, from https://learn.genetics.utah.edu/content/basics/clockgenes/