Sleep

Sleep is so important to proper body functions. Our body runs on 24-hour cycles called circadian rhythms.

Circadian rhythm is a term to describe your brain’s natural sleep-wake schedule. It’s like our internal clock.

Everyone experiences natural dips in alertness and increased wakefulness during certain times in a 24-hour period. People are most likely to be at their sleepiest at two points: between 1 p.m. and 3 p.m. and between 2 a.m. and 4 a.m.

The better the quality of sleep you get, the less likely you are to experience significant daytime sleepiness.

Circadian rhythms also dictates your natural bedtime and morning wakeup schedules. Once you get used to going to bed and waking up at the same time each day, your brain adapts to this schedule. These rhythms are part of the body’s internal clock, running in the background to carry out essential functions and processes.

The circadian clock plays a physical, mental, and behavioural role that responds to environmental cues, especially light, which is why circadian rhythms are tied to the cycle of day and night.

This clock helps regulate functions that include:

•  Sleep schedule
•  Appetite
•  Body temperature
•  Hormone levels
•  Alertness
•  Daily performance
•  Blood pressure
•  Reaction times
•  Cell repair

When our sleep wake cycle is in sync and we get a good nights sleep (approximately 7-8 hours for adults) all the above processes can recharge, recover and repair in order to perform at their best.

Think of it like a car service. Our car needs a service every 12 months. It is a 365 day clock.  Our body needs a service every 24 hours. When we sleep is when we repair and regenerate.

What to do.

• Early to bed early to rise!
• Avoid caffeine or stimulants after 2pm if possible.
• Try not to eat 3 hours before you sleep.
• Get to bed before 10pm and wake before 6am.  There is no rule and this is my preference. You may be a later riser…that’s ok.  This may also be very different if you you are a shift worker.  The ideal is to try to be consistent. If not, find time to sleep. Don’t treat it as a luxury.  It is a necessity!
• Train your body to go to bed earlier and wake earlier by 15 to 30 minutes each week.
• Get some sunlight when you wake. Although there is no specific recommended time to wake, go outside and get sunlight into your eyes. This resets neurones in your eyes and brain and optimises your circadian rhythm.

So, getting a good night sleep is important, but regular time-scheduled sleep is better for every aspect of our health.

References:

https://www.sleepfoundation.org/circadian-rhythm

https://www.healthline.com/health/best-time-to-sleep#circadian-rhythm

https://www.cdc.gov/niosh/emres/longhourstraining/clock.html

https://www.webmd.com/sleep-disorders/find-circadian-rhythm