Циркадный код. Как настроить свои биологические часы на здоровую жизнь - Сатчин Панда

39. I. Provencio et al., «Melanopsin: An Opsin in Melanophores, Brain, and Eye», Proceedings of the National Academy of Sciences of the United States of America 95, no. 1 (1998): 340 – 45.

ГЛАВА 2. Как работают циркадные ритмы: выбор времени – это всё

1. R. J. Konopka and S. Benzer, «Clock Mutants of Drosophila melanogaster», Proceedings of the National Academy of Sciences of the United States of America 68, no. 9 (1971): 2112—16.

2. S. Panda et al., «Coordinated Transcription of Key Pathways in the Mouse by the Circadian Clock», Cell 109, no. 3 (2002): 307—20.

3. D. K. Welsh, J. S. Takahashi, and S. A. Kay, «Suprachiasmatic Nucleus: Cell Autonomy and Network Properties», Annual Review of Physiology 72 (2010): 551—77.

4. R. E. Fargason et al., «Correcting Delayed Circadian Phase with Bright Light Therapy Predicts Improvement in ADHD Symptoms: A Pilot Study», Journal of Psychiatric Research 91 (2017): 105—10.

5. T. Roenneberg et al., «Epidemiology of the Human Circadian Clock», Sleep Medicine Reviews 11, no. 6 (2007): 429—38.

6. K. L. Toh et al., «An hPer2 Phosphorylation Site Mutation in Familial Advanced Sleep Phase Syndrome», Science 291, no. 5506 (2001): 1040—43.

7. Y. He et al., «The Transcriptional Repressor DEC2 Regulates Sleep Length in Mammals», Science 325, no. 5942 (2009): 866—70.

8. K. P. Wright, Jr. et al., «Entrainment of the Human Circadian Clock to the Natural Light-Dark Cycle», Current Biology 23, no. 16 (2013): 1554—58.

9. C. Vollmers et al., «Time of Feeding and the Intrinsic Circadian Clock Drive Rhythms in Hepatic Gene Expression», Proceedings of the National Academy of Sciences of the United States of America 106, no. 50 (2009): 21453—58.

10. D. M. Edgar et al., «Influence of Running Wheel Activity on Free-Running Sleep/Wake and Drinking Circadian Rhythms in Mice», Physiology & Behavior 50, no. 2 (1991): 373—78. 11. S. Brand et al., «High Exercise Levels Are Related to Favorable Sleep Patterns and Psychological Functioning in Adolescents: A Comparison of Athletes and Controls», Journal of Adolescent Health 46, no. 2 (2010): 133 – 41.

12. K. J. Reid et al., «Aerobic Exercise Improves Self-Reported Sleep and Quality of Life in Older Adults with Insomnia», Sleep Medicine 11, no. 9 (2010): 934 – 40.

13. S. S. Tworoger et al., «Effects of a Yearlong Moderate-Intensity Exercise and a Stretching Intervention on Sleep Quality in Postmenopausal Women», Sleep 26, no. 7 (2003): 830—36.

14. E. J. van Someren et al., «Long-Term Fitness Training Improves the Circadian Rest-Activity Rhythm in Healthy Elderly Males», Journal of Biological Rhythms 12, no. 2 (1997): 146—56.

ГЛАВА 3. Проверьте и оцените: насколько оптимален ваш циркадный код?

1. F. C. Bell and M. L. Miller, «Life Tables for the United States Social Security Area 1900–2100», Social Security Administration, https://www.ssa.gov/oact/NOTES/as120/LifeTables_Body.html.

2. C. R. Marinac et al., «Prolonged Nightly Fasting and Breast Cancer Prognosis», JAMA Oncology 2, no. 8 (2016): 1049—55.

3. A. J. Davidson et al., «Chronic Jet-Lag Increases Mortality in Aged Mice», Current Biology 16, no. 21 (2006): R914—16.

4. D. C. Mohren et al., «Prevalence of Common Infections Among Employees in Difef rent Work Schedules», Journal of Occupational and Environmental Medicine 44, no. 11 (2002): 1003—11.

5. N. J. Schork, «Personalized Medicine: Time for One-Person Trials», Nature 520, no. 7549 (2015): 609—11.

6. B. J. Hahm et al., «Bedtime Misalignment and Progression of Breast Cancer», Chronobiology International 31, no. 2 (2014): 214—21.

7. E. L. McGlinchey et al., «The Effect of Sleep Deprivation on Vocal Expression of Emotion in Adolescents and Adults», Sleep 34, no. 9 (2011): 1233— 41.

8. S. J. Wilson et al., «Shortened Sleep Fuels Inflammatory Responses to Marital Conflict: Emotion Regulation Matters», Psychoneuroendocrinology 79 (2017): 74–83. 9. S. Gill and S. Panda, «A Smartphone App Reveals Erratic Diurnal Eating Patterns in Humans That Can Be Modulated for Health Benefits», Cell Metabolism 22, no. 5 (2015): 789—98.

10. Ibid.

11. N. J. Gupta, V. Kumar, and S. Panda, «A Camera-Phone Based Study Reveals Erratic Eating Pattern and Disrupted Daily Eating-Fasting Cycle among Adults in India», PLoS ONE 12, no. 3 (2017): e0172852.

12. M. Ohayon et al., «National Sleep Foundation’s Sleep Quality Recommendations: First Report», Sleep Health 3, no. 1 (2017): 6—19.

13. M. Hirshkowitz et al., «National Sleep Foundation’s Sleep Time Duration Recommendations: Methodology and Results Summary», Sleep Health 1, no. 1 (2015): 40–43.

14. M. Hirshkowitz et al., «National Sleep Foundation’s Updated Sleep Duration Recommendations: Final Report», Sleep Health 1, no. 4 (2015): 233—43.

ГЛАВА 4. Циркадный код для улучшения ночного сна

1. M. Hirshkowitz et al., «National Sleep Foundation’s Sleep Time Duration Recommendations: Methodology and Results Summary», Sleep Health 1, no. 1 (2015): 40–43.

2. M. Hirshkowitz et al., «National Sleep Foundation’s Updated Sleep Duration Recommendations: Final Report», Sleep Health 1, no. 4 (2015): 233— 43.

3. D. F. Kripke et al., «Mortality Associated with Sleep Duration and Insomnia», Archives of General Psychiatry 59, no. 2 (2002): 131—36.

4. G. Yetish et al., «Natural Sleep and Its Seasonal Variations in Three Pre-Industrial Societies», Current Biology 25, no. 21 (2015): 2862—68.

5. H. O. de la Iglesia et al., «Access to Electric Light Is Associated with Shorter Sleep Duration in a Traditionally Hunter-Gatherer Community», Journal of Biological Rhythms 30, no. 4 (2015): 342—50. 6. A. M. Williamson and A. M. Feyer, «Moderate Sleep Deprivation Produces Impairments in Cognitive and Motor Performance Equivalent to Legally Prescribed Levels of Alcohol Intoxication», Occupational & Environmental Medicine 57, no. 10 (2000): 649—55. 7. H. P. van Dongen et al., «The Cumulative Cost of Additional Wakefulness: Dose-Response Effects on Neurobehavioral Functions and Sleep Physiology from Chronic Sleep Restriction and Total Sleep Deprivation», Sleep 26, no. 2 (2003): 117—26. 8. R. E. Fargason et al., «Correcting Delayed Circadian Phase with Bright Light Therapy Predicts Improvement in ADHD Symptoms: A Pilot Study», Journal of Psychiatric Research 91 (2017): 105—10. 9. N. Kronfeld-Schor and H. Einat, «Circadian Rhythms and Depression: Human Psychopathology and Animal Models», Neuropharmacology 62, no. 1 (2012): 101—14.

10. M. E. Coles, J. R. Schubert, and J. A. Nota, «Sleep, Circadian Rhythms, and Anxious Traits», Current Psychiatry Reports 17, no. 9 (2015): 73.

11. S. E. Anderson et al., «Self-Regulation and Household Routines at Age Three and Obesity at Age Eleven: Longitudinal Analysis of the UK Millennium Cohort Study», International Journal of Obesity 41, no. 10 (2017): 1459—66.