Surprisingly, sleep accounts for a quarter to a third of human life, and yet little is known about how Feeling of our body and brain According to a report published by “Psychology Today,” the need for sleep, as well as how this need can be regulated and discharged automatically, is essential for humans to function day after day.
The circadian clock is a collection of cells that make up the SCN located in the brain’s hypothalamus that oscillates according to a schedule that synchronizes our lives and all other forms of life.The circadian clock is the fulcrum for solving sleep problems. On the planet, light solar patterns. Every human being is born with this basic predictive system, which is built into the brain and replicated in every cell.
The biological molecular clock regulates the amount and quality of sleep an individual receives, with its important role in overall physical and mental health, including body temperature, heart rate, hormone levels, immune response, mood, alertness, cognitive performance, and auditory response. The seasons, all of which are related to the solar time engraved in each human body biologically.
Evidence is accumulating that disruption of the circadian clock impairs mental and metabolic health and predisposes to neurodegenerative conditions. Today’s asynchronous circadian rhythms are the result of faulty or continuous light exposure, leading to problems with body healing, endocrine response, and antioxidant function.
Blue light stabilizer
When the invention of electric light began to blur the line between day and night a century ago, the blue light emitted by digital devices completely disrupted human life. It turns out that the blue light emitted by digital devices is the most powerful force for adjusting and disrupting the daily clock. While exposure to blue light in the morning helps rejuvenate the body and improve mood, studies have shown that the smallest amount of blue light suppresses melatonin production. When the light is dim, sleep and the desire to sleep are encouraged.
Exposure to blue light at any time suppresses the production of melatonin, but incorrect exposure to it – for example, at night – leads to desynchronization of the biological clock, while statistics issued by the American Sleep Foundation indicate that 75% of children and 70% of adults use an electronic device that emits light in bed.
Brain activity is related to the timing and type of light because photoreceptors in the human eye, known as retinal ganglion cells, communicate directly with the brain and send signals to the master biological clock. Thanks to a unique protein called melanopsin, the photoreceptors at the front of the eye are more sensitive to blue light wavelengths. Daytime stimulation of melanopsin-containing photoreceptors aligns circadian, neuroendocrine, and neurobehavioral activity with environmental time.
But melanopsin receptors have their own circadian schedule and are particularly sensitive to the evening and nighttime hours. Exposure to even small amounts of blue light at night is a major cause of significant effects in destabilizing the circadian system, leading to impaired brain function.
Effects of insomnia on healthy people
Not getting a good night’s sleep can have a huge impact on healthy people’s lives. This can cause negative psychological reactions. A night of sleep deprivation causes healthy young adults to interpret facial expressions negatively, a team of researchers at Uppsala University reports, making people appear angrier than they actually are. Researchers believe that the result is a misinterpretation of others’ intentions.
In the same way, scientists at the University of Bern recently discovered that one of the functions of dream sleep is to regulate emotions and promote the storage of positive emotions, while reducing the association of negative or intensely painful emotions. Researchers have found that in the absence of dream sleep, neurons do not differentiate between safety and danger cues, creating a fear response, leading to anxiety disorders.
Columbia University researchers report that another function of sleep is to avoid oxidative stress, which causes cell damage, making the brain particularly vulnerable due to excessive consumption of oxygen. It turns out that sleep deprivation increases susceptibility to oxidative stress. Over time, cellular damage accumulates, manifesting in neurodegenerative disease.
Benefits of melatonin
As a key mediator of the circadian clock, melatonin is a natural sleep factor. Studies show that its biological effects extend beyond sleep to influence conditions affected by sleep deprivation and circadian rhythm disruption. It combats oxidative stress, so it acts as a neuroprotective agent, protects brain cells from the accumulation of metabolic waste, regulates glucose metabolism, and inhibits the growth of cancer cells.
How to prevent insomnia
There are many ways to maintain quality sleep, one of the most important is to limit exposure to blue light in the evening and at night, as it is wise to limit screen time and turn off computer activity at least two hours before bedtime. Scientists recommend not keeping a TV or computer in the bedroom. In this regard, experts explain that blue light has a strong influence on the circadian rhythm of all colors of the visible light spectrum. Experts explain that exposure to short-wavelength blue light emitted by smartphone and tablet screens mimics morning sunlight.
Therefore, not only social media content but also time spent in contact with devices that emit blue light is one of the main causes of deteriorating mental health in young and healthy people.