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By Dr. POOJA SHARMA | November 4th, 2022 | A 4-minute read...
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Let's go ahead to understand about our sleeping patterns, types of sleep and how to effectively modify our sleep cycle.
The human body follows an internal time-keeping system known as a CIRCADIAN RHYTHM. This internal clock regulates the body’s natural "circadiam rhythm", i.e. our daily cycles of sleep and wakefulness, hunger and digestion, hormonal activity, and other bodily processes.
They are guided by natural signs that we should be awake, like light exposure, interaction with people, and planned meal times.
What Is Circadian Rhythm?
The clock consists of a cluster of roughly 20,000 neurons known as the suprachiasmatic nucleus (SCN). The cluster is located in the hypothalamus at the base of the brain.
When the eyes perceive light during the day, they activate signals and permits the brain to know it is time to wake up. The SCN then releases a series of hormones, including cortisol, making sure we are up and awake for the day.
The body uses light and other signals (the “synchronizer”) to determine whether it is day or night and to synchronize circadian rhythms accordingly.
Light is considered the most important synchronizer for the circadian rhythm. Even when our eyes are closed, the eyes still perceive light and activate signals to the SCN.
Circadian rhythms regulates the production of different hormones throughout the 24-hour cycle. When the sun rises, the body produces cortisol, a hormone that makes us feel refreshed and alert. As the sun begins to set, melatonin is released in the blood, a hormone that reduces wakefulness and alertness.
Circadian rhythms also regulate hunger and digestion, body temperature, mood, fluid balance, and other important physiological processess. For most healthy adults, the circadian clock will reset every 24 hours. For example, “early risers” are those who go to bed and wake up early, and “night owls” are those who go to bed relatively late and then sleep in.
Our sleep rhythm is also said to evolve and change with age. For example, older people tend to go to sleep and wake up earlier in the day than younger people, while babies will sleep in multiple phases throughout the day and night.
Have You Heard Of Monophasic Sleep, Polyphasic Sleep, And Catch-up Sleep?
Monophasic sleep - a sleep pattern in which sleeping occurs in one long period once a day, typically at night. This is also "the traditional way of sleeping".
Polyphasic sleep - a practice of sleeping multiple times per day in short bursts instead of the traditional way.
Catch-up sleep - In other terms, catch-up sleep can be the short naps, compensatory sleeping in the weekends.
Jumbled that we all do or don't do the above three in our day-to-day lives?
The traditional way of sleep pattern restores and regulates normal functions of our bodily system. It is known to be the best way of sleep, associative to the benefits of a good quality sleep.
How To Effectively Modify Your Sleep-wake Cycle?
In order to effectively alter your circadian rhythm and sleep-wake cycle, the below are few recommended techniques to follow:
Wake up every day at the same time:
Maintain a regular sleep schedule. Get your "go to bed" time and "wake up" time SAME everyday. Even if you are unable to fall asleep at your desired time, make sure to set an alarm and wake up at the set time anyway. This will help your body learn to adjust over the period of time.
Different meal times:
Circadian rhythms regulate when we feel hungry and how we digest food. Some studies have found that advancing or delaying meal consumption can alter how your circadian rhythm regulates these processes, causing you to feel alert and tired at different times.
Exercise:
Proper exercise can improve sleep quality and duration, while a healthy sleep-wake cycle ensures more strength and endurance when you work out. It can be also stimulating if you work out too close to bedtime. If you find you don’t get enough sleep at night and want to reorient your circadian rhythm, try incorporating regular exercise into your routine. But as with all things related to the sleep-wake cycle, timing is important. So, do not exercise within 1-2 hours of your bedtime.
Caffeine:
In a healthy adult, it takes average of 5 hours for the body to eliminate half the amount of consumed caffeine. For the best results, consume a moderate amount of caffeine for the first few hours post waking up and restrict consuming it at least 5-7 hours before going to bed.
Some Tips To Obtain A Good Quality Sleeping:
Establish a realistic bedtime and stick to it, even on the weekends.
Maintain comfortable temperature settings and low light levels in your bedroom.
Keep a comfortable sleep environment by ensuring you have the best mattress, best pillows and sheets for your sleep preferences and body type.
Consider a “screen ban” on electronic devices in your bedroom.
Abstain from caffeine, alcohol, and large meals in the hours leading up to bedtime.
Exercise during the day; this can help you wind down in the evening and prepare for a good quality sleep.
So guys, what do you all think? Brainstorm and share with me, few other tips that have worked out for you or you think might work out in realtime to achieve good quality sleeping in the comments section.
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Good Day!
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