The Biological rhythms Are oscillations in physiological variables within the same time interval. They have traditionally been studied from disciplines like Biology, since the biological rhythms are present in plants as well as in animals, or from Medicine; However, more and more research in Psychology addresses this issue.
Something as simple and everyday as eating three times a day, getting up more or less always at the same time or that we are more active at a certain time of the day responds to a very complex somatic interaction network called biological rhythm.
History of interest in biorhythms
The study of this phenomenon; That is, of the periodicity of many physiological aspects, attracted the attention of physicians and philosophers of antiquity. Especially of Galen Y Aristotle , Who attributed biorhythms to the action of the environment: the subject is susceptible only to external factors (eg, sleeping sunset) and is considered a passive agent of the environment.
It was not until the 19th century that all astronomical explanations were discarded and it was suggested that there are endogenous factors (see hormonal) that influence the biorhythms of living organisms. Of the hormonal factors we will talk about later, but surely you have heard of the famous Melatonin In sleeping pills format.
The question of biorhythms had its peak with those known as biorritmistas in the late eighteenth century and throughout the nineteenth. As curiosity, the Berlin doctor Wilhelm Fliess (Who, incidentally, was patient of Freud ) Observed that many patterns (including births and deaths) occur at intervals of 23 and 28 days.
Called men's cycles to those that occur every 23 days and feminine ones that are given every 28, making it coincide with menstruation.
Later, at the University of Innsbruck, it was observed that the"lucky days"of students were produced every 33 days and came to be associated with a supposed cyclical learning ability of the brain , Which absorb the knowledge better every time span.
Of course, all this has been relegated to an anecdotal plane and today the subject of biorhythms is approached from a positivist perspective and from the assumptions of science, which will be what we will discuss in the following paragraphs.
We can, however, advance a more scientific view of this phenomenon: one that supports that our brain function cycles approximately 90 minutes, coinciding with what is known as paradoxical or REM sleep (for example, a decrease in concentration occurs 90 minutes of studying).
Types of biorhythms
Science has identified three distinct types of rhythms: circadian, ultradian and infradian.
Circadian rhythms
Etymologically, this word finds its Latin origin in circa- (around) and -dies (day), therefore we can deduce that the Circadian rhythms Are those physiological oscillations that occur approximately every 24 hours.
A good example of this would be the need for sleep. In normal conditions, sleep reaches us at almost the same time of day following a marked pattern. Any alteration of this pattern leads to disorders such as insomnia .
It is not surprising, of course, that our"internal clock"is regulated by the light of day and by a schedule and that if it is disturbed disruptions appear as annoying as the Jet lag , Which is neither more nor less than an alteration of our circadian rhythm and one more proof that we are regulated, in part, by the hours of light that we have to the day.
Besides the mentioned insomnia, in Psychopathology there are also alterations that conform circadian rhythms. For example, people who suffer Severe depressions Are found worse throughout the morning (morning worsening) and improve in the afternoon.
In fact, some of the first symptoms that patients with depression manifest are the so-called rhythmopathies, or disorders of biological rhythms, usually identified in clinical psychology as a deficit of appetite, sexual desire and sleep.
Infradian rhythms
They are those whose duration or cyclicity is greater than 24 hours. They are called this way (infra- means less in Latin) because they occur less than once a day. This, which can be complicated, is more easily seen if we give examples of this.
The Menstrual cycles Illustrate this phenomenon well: they occur approximately every 28 days. The tides and lunar phases also correspond to infradian rhythms, also following a pattern of between 24 and 28 days.
This is why the menstrual period is sometimes referred to as a circaluna rhythm; However, the scientific evidence does not really stand to consider it as such on a solid basis.
AND This is due to the fact that many factors of modern life (the use of curtains that do not let light pass, find ourselves working in an environment with artificial light, etc.) do not allow a synchrony of the rhythms of the woman with the lunar cycle.
Another curious infradian phenomenon is the fact that some insect species, such as lion ants, excavate higher quality and deeper wells and anthills when there is a full moon (Goodenough, 1993)
Another good example may be the migration of birds or any similar phenomenon occurring seasonally.
Applying it again to the field of Psychopathology, depressions and other mood disorders often worsen in the spring and sometimes in the early fall. Bipolarity is also associated with seasonal worsening.
Ultradian rhythms
They are those that take place in a period of time less than 24 hours; That is, they occur more than once a day (ultra- means greater in Latin). There are numerous ultradian rhythms, such as heartbeats, eye blinking, body temperature regulation or breathing.
Other ultradian rhythms may be REM sleep cycles (which occur every 90 minutes or so) or the search for food in animals.
Internal factors involved
Now that we have been able to see the importance of maintaining Homeostasis Or balance in our body, it is time to comment on the endogenous factors that are involved in the control of our internal clock.
To put it a little more, it is said that the biorhythms are endogenous (they are controlled by internal signals of our body) but they are regulated by synchronizers, like the hours of light that we mentioned previously. Light and dark changes keep our watch set.
Melatonin
It is a hormone found in animals, plants and fungi and their fluctuations vary according to the time of day and the illumination of the moment. It is found mainly in the Pineal gland , Located in the suprachiasmatic nucleus of the brain, and exposed and identifiable to the eye in some reptiles (also called"the third eye"for that)
If we remove this nucleus under experimental conditions, we will observe that the animals do not show any circadian rhythm, showing numerous disorders mainly of sleep-wake.
Melatonin, which can be found over-the-counter in any supermarket or parapharmacy, is being used in the latter as a treatment for insomnia and to replace Benzodiazepines (Medicines ending in -pam).
Cortisol
It is a steroid hormone (like testosterone) that is released especially in situations of stress And whose half-life in the body is approximately 90 minutes.
Prolonged exposure to stressful events leads to continued Cortisol , Which leads to a high probability of rhythmopathies.
Luteinizing hormone (LH)
This hormone Is responsible for ovulation, which occurs in the middle of the menstrual cycle approximately every 13-15 days. It follows a cyclical pattern and is key to menstruation occurring normally every 24-28 days.
Follicle-stimulating hormone (FSH)
In addition to being in synergy with the LH in the infradial cycles of women, the FSH Causes the maturation in puberty of both men and women, as well as development and growth. In men it is also involved in the production of spermatozoa.
Circadian rhythm and routine
We have already seen the importance of the cycles in our organism and in that of other species. However, the current rhythm of life often prevents us from giving our body the biorhythms it needs to adjust both internally and externally.
It is also true that many people (obviating those who for work reasons have to perform a night shift) are more nocturnal than diurnal; That is to say, they are more active during the night, and surely we know someone whose performance studying is greater at dawn.
This of course is not harmful per se as long as we try to comply with that schedule on a regular basis so as not to return"crazy"to our body or internal clock. Recall that our body adjusts under normal conditions to circadian rhythms of approximately 24 hours in a biological way.
At this point, it is convenient to talk about how to maintain a daily routine that allows us to have an internal clock with a mechanism as refined as one made in Switzerland. There are some tips that, if we do, we will surely notice an improvement in our vitality and performance.
- Always try to get up at the same time, if possible early P Ero eye! We have to respect a few hours of sleep. This means that if for whatever reasons we have gone to bed at 3 in the morning, do not force the machinery to be in plant at 7. In the long run this lack of sleep will affect us in all aspects. Of course, it does not hurt to also have a bedtime schedule.
- Make the most important meals of the day within the same time slot.
- Make the goal of being more disciplined: For example, make a list of tasks on a daily basis and do not move to another activity until they are all finished.
- When you are on a long vacation, for example in summer, try not to neglect your usual routine for the rest of the year. This will help you to incorporate without feeling very out of place.
- Procrastinating has to be something totally undesirable to you. It is difficult, but it will help your productivity and you will feel more satisfied and probably with Much less anxiety For performing tasks. That is why it is essential to leave the mobile to one side and, if necessary, remove the Internet connection from our computer.
- Of course, willpower will be essential. And, like most things, you can train and test yourself even in the most insignificant gestures: do not get up from the chair until you have finished studying a subject or dinner time.
- Use a calendar or a calendar to record the tracking of your goals. Writing makes you more aware of your actions and allows you more accurate monitoring.
- It is advisable to use an activity as a starting point for the day. For example, if you like to do sports or have some objective related to improving your physical form (which, in fact, we should all do) you can think that all your days begin with a race Half an hour at moderate trot. It will help us activate.
- We will observe, as we establish a habit, that with the correct organization of our routine we will have more free time for leisure activities.
- Find a time of day (preferably, at sunset or before going to bed) to meditate , Stretch or do some yoga. These"sleep hygiene"habits will help us sleep better and keep insomnia at bay.
- Recall that, on average, a habit takes 20 days to establish. From there, everything will be shot and will not cost us so much effort nor will it be so tedious to maintain a good daily routine.
CONCLUSIONS
The importance of maintaining a daily routine as part of a good synchronization of our biorhythms becomes especially relevant if we want to maintain both physical and mental health in optimal state.
In addition to our body will thank us, at the level of self-realization will notice the results as soon as we notice that our productivity and efficiency are affected.
Finally, and as we said, discipline is essential in this journey that involves caring for and respecting ourselves, where maintaining a healthy routine can be a good starting point.