Discover the intricate mechanisms of your internal clocks and learn how to harness them for better health and productivity
Deep within our bodies lies a complex system of internal clocks that governs the rhythms of all our life activities—from heart rate to the organization of our entire lives7 . These biological rhythms or biorhythms influence our daily lives, though we rarely recognize their existence.
The ability to manage mental states is an important factor for success in both academic and professional activities1 . But how does the process of conscious, voluntary regulation of mental states relate to biologically determined circadian cycles? This article will reveal the amazing mechanisms of biological time and show how we can learn to manage our internal clocks to improve health, productivity, and quality of life.
Your internal clocks influence everything from when you feel most alert to when your body repairs itself during sleep. Understanding these rhythms can help optimize your daily schedule.
Human circadian rhythms represent biological processes that cyclically repeat every 24 hours1 . These rhythms serve as the body's internal "chronometer," regulating the immune system, metabolic processes, and hormonal levels.
The functioning of circadian rhythms is associated with how the visual system perceives environmental light levels, which serves as an indicator of the day or night cycle1 .
At the molecular level, biological clocks consist of specific proteins whose interactions create a 24-hour cycle.
Recent research shows that even artificial cells created in laboratory conditions can maintain a precise 24-hour rhythm for several days if they contain sufficient amounts of certain clock proteins2 . This demonstrates a fundamental principle: temporal organization is a basic property of living matter, not merely a secondary phenomenon.
Modern science views the system of biopsychological clocks as a multi-level mechanism for regulating lifespan. Russian researcher T.N. Berezina proposed a model of four levels of temporal regulation7 :
| Level | Primary Rhythms | Regulated Aspects of Life |
|---|---|---|
| 1. Molecular-Genetic | Telomeric, epigenetic clocks | Maximum lifespan potential |
| 2. Psychological | Annual, monthly rhythms | Organization of life path, professional longevity |
| 3. Circadian | Daily rhythms (20-28 hours) | Regulation of wakefulness and sleep, immune system recovery |
| 4. Physiological | Respiratory and cardiovascular system rhythms | Prevention of premature death |
Each level is responsible for a specific aspect of lifespan, and there is interaction between levels, though its mechanisms are still insufficiently studied7 . Interestingly, the functioning of biological clocks is closely related to cellular energetics—the concept of "life energy" suggests that a person expends a significant amount of energy even at rest, and the limited capacity of metabolism predetermines lifespan7 .
Genetic & epigenetic regulation
Life path organization
Daily sleep-wake cycles
Organ system functions
One of the most impressive achievements of modern chronobiology was a study conducted at the University of California, Merced, where scientists created artificial cells capable of keeping time2 .
Researchers led by Professors Ananad Bala Subramanyam and Andy LiWang proceeded as follows2 :
Scientists created simplified cell-like structures called vesicles.
Vesicles were filled with basic clock proteins, one of which was labeled with a fluorescent marker.
Researchers observed the glow of artificial cells over several days.
When the amount of clock proteins was sufficient, artificial cells glowed in a regular 24-hour rhythm for at least four days2 . However, when the amount of clock proteins was reduced or vesicles were made smaller, the rhythmic glow ceased.
| Experimental Conditions | Observed Effect | Conclusions |
|---|---|---|
| Normal protein concentration | Stable 24-hour rhythm | Sufficient protein amount necessary to maintain rhythm |
| Reduced protein concentration | Disruption or cessation of rhythm | Protein concentration critically important |
| Smaller vesicle size | Rhythm disruption | Cell size affects temporal organization |
| Computational modeling | Explanation of clock stability | Model confirmed role of protein concentration |
This experiment is important for several reasons. First, it shows that we can understand the basic principles of biological timekeeping using simplified synthetic systems2 . Second, the research demonstrates that temporal organization is a property that can emerge given certain molecular components, even in artificial conditions.
This confirms the fundamental nature of biological clocks as the basis of temporal organization in living systems. The research provides evidence that temporal regulation is an intrinsic property that emerges from specific molecular interactions.
A person's ability to manage their mental states and behavior is called self-regulation. This is a functional means for the subject to mobilize their personal and cognitive capabilities, which act as mental resources for implementing their own activity8 .
Conscious self-regulation is a system-organized internal mental activity for initiating, constructing, maintaining, and managing various types and forms of voluntary human activity that directly achieve the goals they adopt8 .
Unconscious self-regulation depends on the psychophysiological prerequisites of regulatory processes, is associated with life support, and is carried out based on evolutionarily developed instincts8 .
From a neurobiological perspective, self-regulation is managed by the prefrontal cortex of the brain, which is the central node of the executive control network3 . The prefrontal cortex is extensively interconnected with the brain's reward centers, allowing people to forego immediate pleasures in the interest of long-term benefits3 .
Research shows that our capacity for self-regulation changes throughout the day in accordance with circadian rhythms. A study conducted among 80 people throughout the day revealed qualitative differences in the structures of mental regulation of mental states in the first half of the daily circadian rhythm1 .
| Time of Day | Leading Self-Regulation Indicators | Characteristic Self-Regulation Methods |
|---|---|---|
| Morning Hours | "Locus of control-life", "life effectiveness" | Self-control |
| Daytime Hours | Mental self-regulation weakly expressed | - |
| Evening Hours | Mental regulation indicators evenly included in interaction with states | Biologically oriented methods ("eating behavior", "water procedures"), relaxation methods ("listening to music") |
Interestingly, in the first half of the circadian rhythm, mental self-regulation of mental states is most activated in the morning and evening hours, while in the middle of the day, the involvement of mental self-regulation indicators in changing mental states is insignificant1 .
High self-control and planning
Reduced self-regulation capacity
Relaxation and biological methods
| Reagent/Method | Function and Application |
|---|---|
| Cyanobacterial clock proteins | Creating artificial biological clocks in vesicles2 |
| Fluorescent markers | Visual tracking of biological clock activity2 |
| Vesicles | Simplified cellular structures for modeling temporal organization2 |
| Epigenetic clocks (Horvath, Grim Age, Dunedin PACE) | Assessing biological age based on DNA methylation6 |
| Telomeric clocks | Determining lifespan potential based on telomere length7 |
| Activation meter | Studying the phenomenon of self-regulation of psychoemotional states8 |
| "Behavioral Self-Regulation Style" questionnaire | Diagnosing conscious self-regulation8 |
Contemporary research in biological timing utilizes a wide array of sophisticated tools, from molecular biology techniques to advanced psychological assessments. These tools allow scientists to examine biological rhythms at multiple levels, from gene expression to behavioral patterns.
The study of biological time requires collaboration across disciplines, combining insights from molecular biology, neuroscience, psychology, and computational modeling. This integrative approach provides a comprehensive understanding of how temporal organization emerges across different scales.
Our biological time is not just an abstract concept but a complex multi-level system that permeates all aspects of our existence: from molecular interactions to the organization of our entire life path.
Understanding this system allows us to not be passive hostages of our biological clocks but to actively manage them through mechanisms of conscious self-regulation.
As research shows, we can influence our internal rhythms through various strategies: from optimizing daily routines to working with mental states.
The effectiveness of various self-regulation methods changes throughout the day, confirming the close connection between circadian rhythms and our abilities to manage mental states1 .
Self-control in the morning, breaks in the middle of the day, and relaxation techniques in the evening—these are all examples of how we can synchronize our self-regulation needs with internal biological clocks. Thus, the art of managing biological time lies in the harmonious combination of understanding our internal rhythms and actively applying self-regulation methods to achieve greater well-being, productivity, and health at all levels—from cellular to social.