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Lesson 2

What is our Sleep Clock

We have an internal clock which is largely driven by the light and dark cycle of day and night. This clock tells our bodies that it is good to be awake when it is light, and good to be asleep when it is dark. This is called the circadian cycle. A rough translation of circadian is something that takes about a day.

It is not however, just light that drives our internal sleep clock, although light is one of the most important factors. There are also powerful habits which we have picked up as we travel through life. These social habits, like eating meals at particular times, listening to the radio or watching TV as a family at particular times, also contribute to our sleep clock, and make us feel awake when we do those regular things.

At least a part of this internal sleep clock is believed to be located in an area called the supra chiasmic nucleus or SCN. The optic nerve connects to the same area, and it is believed that while we are asleep, as the light in the room increases, the optic nerve stimulates the SCN, and this helps to set the clock in motion for another waking cycle.

The SCN is also connected to the pineal gland. When the SCN detects darkness, it stimulates the pineal gland to produce melatonin. The melatonin in turn helps to suppress the SCN activity. Once there is no light signal from the optic nerve stimulating the SCN, and there is melatonin suppressing the activity of the SCN, we automatically fall asleep. When the optic nerve again starts to detect light, it stimulates the SCN, which then stimulates the pineal gland to stop producing melatonin, and we wake up again.

When the sleep clock and our sleep patterns are in sync with each other, we normally sleep well, and function well when we are awake. However when they get out of sync our whole system becomes upset. This often happens with shift workers who are working at night and sleeping during the day. It is also one of the reasons that jet-lag is a real problem for many long distance travelers.

Some blind people also have problems with sleep because they do not receive the circadian messages of light and dark.

Light therapy, where very bright lights are turned on around the time that a person wants to wake up, has been found to help some people suffering from jet-lag.

The next factor that influences our sleep cycle is the pattern of our recent sleep.

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