We are all aware of the fact that there is certain rhythm and order in the movement of the sun and the earth, as well as other planets along their pre-assigned orbits. This order has ongoing without a glitch for possibly billions of years. The day and the night become longer and shorter on a schedule, and this is how we can develop calendars by calculating seasons, months, and days.

The movements of celestial bodies impact in multiple ways the biosphere in which we live. Trees shed leaves or bloom, some animals hibernate, and others enter reproduction season.

Time advances not linearly but in cycles. The internal systems by which the metabolisms of living things are organized are made to work according to numerous biological clocks that depend on the cyclical nature of time. These biological clocks are sometimes based on the length of a day and sometimes on long cyclical patterns that may span years. Periods of sunspots followed by explosions on the surface of the sun, for example, cause the reproduction cycles of populations of lynx and hare to peak every 11 years. This cycle is also tied to an increase in the production of wheat and certain species of fish breeding in abundance. The internal clock of the human metabolism is likewise organized during the day.

Scientists have long since noticed and started to research the different reactions of the human body to different time intervals throughout the day. It was realized that pains eased during certain times of day and intensified during others. There are also rising and falling cycles for hormones and the nervous system. These coincided with periods of hunger, meals, and sleep.

It has been found that certain changes occur in the physical and mental makeup of humans during the year, seasons, month and day. Researchers agree that every human has a unique physical and mental clock, but there are generally broad similarities. The scientific field researching these is called chronobiology. Researchers in chronobiology have demonstrated that certain changes occur, according to time periods, in the endocrine and autonomic nervous system as well as the body’s water and salt balance.

Other studies have focused on biological changes with respect to space. The regulation of the body’s biological rhythm is found to be influenced by the movements and positions of the earth on its own axis, the moon around the earth, and the earth around the sun. As the atmospheric environment changes, so do living things.

Towards the end of the 1960s, scientists found that a synthetic corticosteroid drug called methylprednisolone was more reliable for treatment of arthritis and asthma when taken in the morning rather than at other times. “These rhythms might affect responses to cancer treatment,” says Eric Holland, a neurosurgeon at Fred Hutchinson Cancer Research Center, adding that there are optimal times for administrating radiation in mice.

A forty-three-year-old patient with 27 tumors in her liver whose drug treatment for colon cancer did not work volunteered for a trial and recovered from cancer after rescheduling the administration of her drugs. Oncologist Francis Lévi was so amazed by this effect on the patient that he became a supporter of chronotherapy, or time-cycled treatment. To Lévi, who works at Warwick Medical School in the United Kingdom, timing can prove even more important than dose. In the trial, the patient was first wired up to a device like a clock so that metabolic rhythms could be better monitored. The patient had extremely regular sleep-wake cycles, which Dr. Lévi believed was likely to have contributed to the success of the treatment. This novel understanding did not spread before because researchers could not explain molecular foundations of daily rhythms, or circadian cycles, until 10 years ago, and clinical data was inconsistent.

Lévi and his team randomly divided 186 chemotherapy patients into two groups. They administered medicine to one group in accordance with the participants’ biological clocks and to the other group according to the standard procedure. More than 50% of the former responded well, whereas the rate remained at only 29% for the latter. Another study found that 298 patients who had heart operations in the morning were twice as likely to have unsuccessful operations and develop complications as compared to 298 patients who had operations in the afternoon. To prevent the effects of the surgeon’s selection of patients, the same surgeons operated both in the morning and in the afternoon.

The 2017 Nobel Prize for the field of physiology was awarded to three American biologists, Jeffrey C. Hall, Michael Rosbash, and Michael W. Young, for their study into biological rhythms. Their research presents remarkable insights into the reasons why the biological rhythms of plants, animals and humans are created in coordination with the movements of the earth. The researchers used the fruit fly, an exemplary organism, and found the genes that controlled its daily biological rhythm. Discovering that these genes initiate the secretion of a protein that accumulated overnight and dwindled during the day, the researchers revealed that these proteins caused a mechanism made to work in a certain rhythm when the time was right. It was like a watch had been set inside the fruit flies’ cell.

It is estimated that approximately 80% of our genes follow night and day rhythms (and also possibly seasonal rhythms). Indeed, it has been identified that fits of asthma and epileptic seizures develop according to certain daily rhythms. The products expressed by the genes that are active in most tissues peak early in the day and in the afternoon and reach lows after dinner and before bedtime. All these activities are carried out by the “molecular biological watches” written in our genes. If we can better understand our internal clocks, researchers believe they could discover breakthroughs in the treatment of up to 150 diseases, including cancer.

The time machine

Many tissues in the body have their own time schedules arranged by regular cycles in which numerous innate “clock genes” envelop the body like a net. The timing of all these clocks can have a powerful impact on metabolic activity, the increase in the number of immune cells, and many other things. “The best advice I can offer is don’t mess with your body clock,” says Professor Derk-Jan Dijk, director of the Surrey Sleep Research Center in the city of Guildford, England. [1]

The biological clock is an extraordinary system. A group of neurons in the hypothalamus in the brain, called the suprachiasmatic nucleus, are assigned as the central clock for all these activities in the body. The signals from this region play a role in initiating and finalizing the activities of the genes, which channel drugs to their molecular targets and help produce enzymes that destroy drugs. “Clock” genes are found virtually in every organ and tissue, and they are particularly important during cancer treatments, because interventions performed during such critical processes as the cycle of cellular division and growth and repair of DNA damage become significant for killing cancerous cells.

Cisplatin, an effective drug used for almost 50% of solid tissue cancers, kills malignant cells by binding to their certain parts, yet because the drug is toxic to the kidneys, lungs, and nervous system, efforts have been made to develop less toxic versions. Just as a cell develops cancer due to DNA damage, so is the destruction of the cancerous cell started by damaging the cell’s DNA. For this reason, some drug trials focus on blocking the DNA repair of the cancerous cell.

Observations made on the appearance and repair of DNA damage showed, as expected, that DNA damage was repaired more easily during certain periods of the day, leading to the hope that cancer can be treated through DNA repair if drugs are administered in tandem with this cycle. If optimal periods could be established for numerous normal cells to repair their DNA damage, administration of drugs can both optimize the useful effects of drugs and minimize toxicity of drugs with toxic properties.

The human organism and cells are not static, but dynamic. The behavior of our cells changes dramatically before and after a meal. Similarly, the movement and frequency of numerous materials circulated in our body when we are sleeping are different from when we are awake. Therefore, if the amount of a material doubles after lunch followed by a cup of coffee and if the material negates a drug taken by a patient, then that drug can be administered when this material is at its lowest in the body. For example, if the material is at a minimum at two in the morning, the drug can be given at that time, ensuring that the effect is maximized.

The studies into “man, the unknown” are bound to lead to many more discoveries about both treatments of diseases and the knowledge, power, and wisdom waiting to be found in the creation.

Note

1. https://woolcock.org.au/new-2/why-you-shouldnt-mess-with-your-body-clock-expert

References

• Leder, K., Pitter, K., LaPlant, Q. (2014). Mathematical Modeling of PDGF-Driven Glioblastoma Reveals Optimized Radiation Dosing Schedules. Cell. Cilt 156, Sayı 3, s. 603-616.
• Lévi, F., Zidani, R. & Misset, J.-L. (1997): Randomized multicentre trial of chronotherapy with oxaliplatin, fluorouracil, and folinic acid in metastatic colorectal cancer. Lancet 350, 681–686.
• Peeples , L. (2018). Medicine’s secret ingredient — it’s in the timing. Synchronizing drug delivery with a patient’s body clock can yield clear benefits. But will the data be enough to overcome long-standing hurdles? Nature 556, 290-292 (2018).
• “Why You Shouldn’t Mess with Your Body Clock: Expert,” woolcock.org.au. August 7, 2018.

And We made your sleep to be rest (to you) and the night to be a covering. (Qur’an 78:9-10)

Most time management experts agree that the essence of time management is self-management. A successful time management strategy requires the setting of goals, and then assigning priorities and identifying important activities that help achieve these goals. People then will organize their time into a ‘time map’ (just like a floor map), writes Morgenstern, and place important activities in fixed blocks of time.

This general strategy, which has worked for many, requires strong willpower. According to Taylor, it is ‘self-management with respect to time.’ We can achieve more important goals by increasing the time we spend on them and/or by increasing our productivity. To use our mind and body in the most effective manner, we need to understand the psychological and physiological aspects of our selves and act accordingly. This article considers the relationship of hormones, our body’s biorhythms, and self-management with respect to time.

Hormones

Hormones, which are produced in certain parts of the body, are chemical signaling molecules that travel to another site to have an effect. Many researchers believe that these messenger molecules are the basic channels of mind-body communication. The periodic release of messenger molecules regulates our mind-body activities, but this does not mean that we are controlled by our hormones. We know that our thoughts, attitudes, and emotions can influence the release and flow of these messenger molecules just as they can influence our thinking, feeling, and behavior. By focusing on positive thoughts, we can induce the secretion of hormones associated with calmness and serenity, and vice versa (the mind-body communication flows both ways). Let’s examine several important hormones that regulate our energy, stress, activity, and rest.

Energy and stress hormones. Energy is crucial for performance. Two important hormones, among others, are secreted to provide a steady level of energy for the brain and other organs: insulin and glucagon. Insulin, released when the blood sugar level increases, helps various organs consume sugar and hence decreases the blood sugar level. Glucagon, the other pancreatic hormone, tends to raise the blood sugar level.

Both hormones work together to help maintain the blood’s normal level of glucose so that this critical energy source’s supply is always constant and even. While different bodily organs can use other forms of sugar for energy with the help of insulin, the brain’s only energy source is glucose. Therefore, it is vital to maintain a steady level of glucose in the bloodstream for the brain’s healthy functioning.

Insulin is important because its excessive release causes large fluctuations in the blood sugar level, which affects our mental performance. High glycemic index foods, such as high-carbohydrate and sugar-loaded processed foods (e.g., cookies, cakes, sweet carbonated drinks etc.) raise the blood sugar level too quickly when they are digested. The body responds by releasing insulin, which causes the blood sugar level to drop too much.

Normally, various bodily mechanisms collaborate to ensure that the glucose level remains within certain limits. But if the brain cannot get enough glucose, it first may reduce its activity in the form of sleepiness or unconsciousness. Continued deprivation may cause brain damage and even death. To achieve maximum mental performance, high glycemic index foods should be avoided, and steady blood sugar levels should be maintained.

The adrenals glands, located just above the kidneys, often are referred to as the stress glands, because we could not survive stress without them. Cortisol, DHEA, and adrenaline are the three adrenal stress hormones that raise blood pressure and heartbeat. Under their influence, glycogen is converted to glucose for additional energy. A normal adrenal rhythm will produce correct amounts of these adrenal stress hormones at appropriate times during the day.

Occasional surges of stress hormones temporarily raise the heart rate, blood pressure, and mental acuity so that the task at hand can be accomplished. They give us the energy to escape danger, fight (verbally, psychologically, or physically), and generally survive the pressures of our lives. The downside is that too much of this activity erodes our health in insidious but serious ways. An excess of stress hormones compromises health, from damaging blood vessels to weakening the immune system. Some physicians blame stress for most disease.

Stress hormones play an important role in time management. Natural stress hormone secretion is at its peak during the early morning so that it can awaken the body and prepare it for the day. Cortisol and insulin secretions reach their maximum around 6:00 am, and we awaken. Lubeck states that German researchers have discovered that two hormones, ACTH and cortisol, send a message that alerts the brain. Even the blood’s contents are enriched to get ready for the day. The early morning increase in stress hormones is part of our circadian biorhythm, and we can take advantage of it by scheduling demanding activities at this time.

However, an artificial increase in stress hormones may sometimes hurt us. A frequent cause for excess stress is the use of such stimulants as cola drinks (e.g., Coca Cola and Pepsi) and coffee. When trying to focus on a task, mental clarity is very important. When we are under stress, we may find it hard to concentrate and thus spend a lot of time to achieve very little. Continued stress depletes our energy and prevents us from undertaking important tasks. An abnormal release of stress hormones also affects our REM sleep, which is very important for memory consolidation. People who find it hard to wake up in the morning may suffer from an abnormal stress hormone cycle.

Some neurohormones such as pinoline and DMT, which are linked to spiritual imagery, reflection, and out-of-body experiences, are secreted at their peak level around midnight. Early Islamic scholars, following Prophet Muhammad’s tradition of night prayer, used to wake up at midnight for reflection, study, and prayer. The discovery of these hormones may explain why this time of day might be the best time for such activities.

The rest hormone. The pineal gland’s cells secrete the hormone melatonin in a 24-hour (circadian) cycle. The amount remains low during the daylight hours but increases during the nighttime hours. Melatonin regulates the 24-hour circadian biorhythms, and its secretion is affected by light. As a biological timekeeper, melatonin is critically involved in synchronizing hormone secretion and is responsible for regulating many biorhythms, including the sleep-wake cycle.

Since it is the ‘rest hormone,’ it generally is more productive to rest when its secretion is high, namely, the dark hours. Trying to work or study with the help of caffeine and other stimulants despite increased melatonin levels is like fighting the body’s natural rest and healing systems. Students sometimes cram on the night before the exam. While this strategy may work for short periods, continued disruption of the body’s rest cycle may leave the person weak and susceptible to diseases. Melatonin secretion turns off around 8:00 am.

Biorhythms

Each person experiences mental lows several times throughout the day. Most people attribute these to the food they have eaten, not enough sleep, or other external factors. While some of these factors may be real, Rossi informs us that there is a more fundamental factor: ultradian rhythm. Scientists have observed a number of interrelated biological rhythms of the body and the brain since the 1950s. These rhythms are named according to how much time they take to complete a cycle. Circadian rhythms occur once every day, ultradian rhythms occur several times a day, and infradian rhythms take more than a day to cycle. Originally it was thought that our circadian rhythm was simply a daily alteration between being awake and asleep. The second stage of our developing understanding began when researchers discovered, in the mid-1950s, that sleep was divided into 90-120 minute ultradian alterations of dreaming and deep sleep. While such external factors as daylight and seasons do affect us, the periods of our bodily rhythms are regulated primarily by the hormones our body secretes. When planning activities for different periods of the day, it helps to know which periods are conducive to what kinds of activity. For instance,early morning is the time of energy hormones and mental clarity.

Therefore, it is more effective to schedule our early morning hours for mentally taxing, difficult problems. Afternoons, however, are ideal for socializing, relationship building, and long-term memory building. There is a second peak of bodily energy around 5:00 pm, and a mental peak around 7:00 pm. Ultradian rhythms were observed first in military research laboratories, where the objective was to determine the effects of time on human performance. A common pattern among the ultradian rhythms was their occurrence within a period of 90-120 minutes. They consisted of a peak of heightened alertness and performance, followed by a trough /deep of fatigue and a need for a break from the current activity. Mental activities modulated by ultradian rhythms include right-left brain dominance, attention, concentration, learning, memory, sensations, dreaming, fantasy, imagination, and creativity. Although ultradian performance rhythms follow a 90-120-minute activity cycle followed by a 20-minute rejuvenation, they shift easily to help us adapt to changing demands and circumstances. Thus we can skip a rejuvenation period and keep performing if necessary.

However, repeated neglect of the need for rejuvenation and chronic overactivity lead to stress by distorting our normal ultradian/circadian rhythms of activity and rest. The 20-munite break ameliorates stress-related symptoms by enabling our natural mind-body rhythms to normalize themselves. In other words, the 20-minute trough of our rest-activity cycle is a natural period for physical and psychological rejuvenation and healing from the wear and tear of everyday life. This is why Rossi calls it the ultradian healing response (UHR). The UHR also may be the hidden common factor in most holistic approaches to mind-body healing such as relaxation response, meditation, imagery, biofeedback, hypnosis, spiritual rituals as in Sufism and Yoga, laying on of hands as in holistic healing approaches, and the daily prayers in Islam. All such approaches require that the subject take a break for about 20 minutes to maximize his or her healing. The important elements of the ultradian healing response are:

1. Cutting off or minimizing input to the brain. This can be achieved by closing the eyes or looking steadily at fixed places.

2. Changing the activitys nature or simply taking a rest.

3. Allowing our consciousness to diverge and not trying to concentrate on the things we were thinking on before the break.

Other steps, such as washing parts of the body (e.g., ablutions made by Muslims before praying), moving parts of the body, stretching, or lying on a comfortable couch may help increase the UHRs healing effects. The afternoon nap can be considered a special case of UHR. Almost everyone experiences an after-lunch dip in performance. For many cultures, early afternoon signals siesta time. An afternoon nap may help reinforce the bodys self-healing mechanisms and make the rest of the afternoon as productive as the morning, writes Mednick et al.

In Muslim culture, asserts Nursi, a short afternoon nap was a tradition reinforced by Prophet Muhammad. Manycreative people nap during this time and often awaken refreshed and full of new ideas. Winston Churchill, prime minister of England during WWII, probably said it best: You must sleep sometime between lunch and dinner, and no half-way measures… When we use coffee and other stimulants to eliminate signals from our body, we may achieve a temporary mental alertness. But we also loose the opportunity to replenish our mental faculties depleted resources. The need for a break does not go away; instead, it either returns more strongly in the next period or we experience stress during the rest of the day.

Conclusion

Self-management lies at the heart of successful time management. When we conduct ourselves well with respect to time, we make the best use of our time. However, in the face of such adversities as lack of energy, interruptions, tendencies to diverge, and unimportant but appealing activities, it sometimes becomes difficult to control ourselves and focus on the right activity. A good understanding of how our body works makes this task easier. When we work in synchrony with our hormonal biorhythms and maximize our inherent potential, we optimize our achievements within the 24-hours allotted to us each day.

References

• Mednick, Sara et al. The Restorative Effect of Naps on Perceptual Deterioration. Nature Neuroscience, published online on May 28, 2002.
• Morgenstern, Julie. Time Management from the Inside Out. Henry Holt & Co.: 2000.
• Nursi, Said. The Flashes. Kaynak.earthlink.net /~rossi/ultradia.htm. search.ebi.eb.com/ebi/article/0,6101,33284,00.html (diabetes).
• Smolensky, Michael et al. The Body Clock Guide to Better Health. Henry Holt & Co.: 2000. Taylor Harold. Making Time Work for You. Dell: 2000.
• www.antidepressantsfacts.com/pinealstory2.htm (pinol: 1995. Rossi, Ernest. The Twenty Minute Break: The Ultradian Healing Response. Zeig, Tucker & Co.: 1991. Online at: http://homeine). www.cnn.com/HEALTH/9901/09/wakeup.call (Lubeck).
• www.growth-hormones.net/ (growth hormones). www.stanleykrippner.com/papers/Ayahuasca.htm (DMT).