How owls, pigeons and larks study: efficiency tips from KBSU experts

Have you just started school, and you already feel the rest? We will tell you what biological rhythms are and how exactly they affect your studies and work.

Biological rhythms are cyclical changes in space that are synchronized with the factors of the surrounding physical and chemical environment. There are many different classifications, but for a person, daily changes are important, the indicators that accompany them — circadian rhythms.

The time of activity and peak productivity of a person is determined by his chronotype. Larks are full of energy and strength in the morning hours, owls show a rise in the evening and at night. Associate Professor of the Department of Biology, Geoecology and Molecular Genetic Foundations of Living Beings at KBSU Diana Khashkhozheva offers another chronotype, which is unfairly little talked about:

— It is important to understand that there are only about 10-15% of the population who are real larks. Most people are so-called «pigeons»: their circadian rhythms correspond to the usual daily routine of the average person — from nine in the morning to six in the evening. This schedule suits most people.

Night owls and larks have to adjust to a standard work schedule, but in this case such variables do not cause serious problems, Khashkhozheva is required. However, problems with the immune system threaten to work night shifts on a permanent basis.

To change biological rhythms, two key hormones are needed: melatonin and cortisol. The first is known as the sleep hormone and the main regulator of human circadian rhythms. It is performed in the pineal gland — the pineal region of the brain. Cortisol, also known as the stress hormone, is synthesized by the adrenal glands. The ratio of regulatory substances is responsible for the level of fatigue or, conversely, vigor. Cortisol («stress hormone») is synthesized by the adrenal glands. The feeling of fatigue or vigor depends on the ratio of these two hormones.

It is quite difficult to calculate the ideal daily routine from a scientific point of view: it is affected by a huge number of influencing factors. In addition, the chronotype is a genetically fixed parameter, so it will not be possible to change it radically. It remains to adapt, including students.

Associate Professor of the Institute of Pedagogy, Psychology and Physical Culture and Sports Education of KBSU Budimir Nagoev clarifies: all chronotypes are efficient. Nagoev puts adaptability on a par with such qualities as activity and adaptability, calling them criteria for raising a personality:

— The “Three A” model is universal both in the educational environment and in any other field of activity. It does not matter what chronotype a person belongs to. Entering a new modern environment, be it a new team or university life, always requires adaptation.

Education at the university is structured taking into account the regime of most students. Changes in the development of young people begin in adolescence and continue after the appearance of:

— Adolescence is always associated with rapid hormonal changes. «This affects the biologically active substances that provide circadian rhythms,» says Diana Khashkhozheva. — The younger the child, the faster the release of melatonin occurs, which makes the baby sleep. In adolescence, and then in adolescence, the release of the hormone occurs at a later time. The reason is the phenomenon: despite an early bedtime, teenagers toss and turn for a long time before going to bed due to insufficient melatonin production.

The transition from vacation to school requires adjusting the schedule. To facilitate this transition, experts recommend normalizing sleep, causing serious disruptions in the time of going to bed and waking up, adding moderate physical activity. Even a fifteen-minute workout helps the body wake up and prepare for active work. Additional measures include daily exposure to the sun and adherence to a diet. Although it is impossible to sufficiently adjust circadian rhythms, it is quite possible to correctly build the sizes of routines taking them into account.

“You need to listen to yourself, notice moments of peak activity,” advises Nagoyev. “At this very time, take care of the equipment and necessary tasks. Routine and less important tasks are assigned to other parts of the day or evening, so you will spend less progress and energy.