SLEEP MATTERS

What is YOUR CIRCADIAN RHYTHM?

Circadian rhythms are 24-hour cycles that are part of your body's internal clock, running in the background to carry out essential functions and processes. One of the most important and well-known circadian rhythms is the sleep-wake cycle.  A healthy functioning circadian rhythm, as nature intended, drives not only good health – mentally, emotionally and physically, but nutritious uninterrupted 5-phase sleep patterns.

 

The lifestyle practice NEGATIVELY INFLUENCING YOUR OPTIMUM CIRCADIAN RHYTHM (CR).

A lower priority and consideration towards your CR wake/sleep cycle.

Late evening screen time.

Sleeping through snooze alarms.

A Caloric imbalance.

A higher caloric volume later in the evening

A higher portion of carbohydrates later in the evening.

Refined sugar and frequent pep-ups via caffeine.

Little physical action over and above the basal rate.

Minimal activity earlier in the day.

Little structured exercise.

A lower priority or awareness towards mental & emotional counter stress strategies.

Mental time-outs.

Breathing work.

How your 'OPTIMUM' CIRCADIAN RHYTHM WORKS.

⦾ 5-6 am will shut down your prime sleeping hormone, melatonin.

⦾ The hormone cortisol will fire up your fight & flight response.

⦾ You can expect an increased; heart rate, breathing rate, blood vessel dilation, blood pressure, body temperature, and, significantly, glycogenolysis driving a blood glucose pump.  Expect energy and motivation.

⦾ You should receive your first shot of dopamine and serotonin, driving up the motivation to move beyond a meandering shuffle to the shower. Hopefully, this means fitting exercise.

⦾ Morning movement will increase healthy brain chemistry, e.g endorphin, adrenalin, dopamine and serotonin balance.

⦾ Vasoactive Intestinal Polypeptides promote bowel movements.

⦾ 6.30 - 7.30 am you'll receive a healthy spike in the hormone ghrelin and your hunger response.

• ⦾ Typically you will be lead towards 'nutritious' dietary carbohydrates.

• ⦾ Your body is now using carbs (sugar) to function best.

⦾ 9 am you receive your first hit of the hormone leptin.

⦾ Leptin helps break down your stored fat for energy, leaving your satiation and lowering your hunger.

⦾ At 9.30 am as little as 5 minutes of direct sunlight will stabilize your ideal cortisol: serotonin balance, leaving a more confident, positive disposition.

⦾ At 10 am, your prime sex hormones (testosterone & estrogen, M/F) hit their peak.

⦾ So far, if you have moved easily, fueled up appropriately, grabbed a few rays, and visit the bathroom.  You are on a circadian course for a great nights sleep.

⦾ 10.30 am has you now on high alert.  Your concentration is at full tilt - courtesy of norepinephine and a dash of oxytocin.  This is the time to perform your most complex work.

⦾ Your alpha (Brain) waves are neural oscillations providing mental clarity.  They amp up 10 am - Midday.

⦾ Midday - 1 pm you will receive another hit of ghrelin and the hunger reflex.  A healthy brain will typically move away from favouring high carbohydrates and towards more protein and good fats.

⦾ Around 2 pm signals your peak muscle reaction, coordination & balance time.

⦾ 2 pm nerves are firing best, muscle, tendon & ligament temperature is optimum, and brain waves are still sharply ranging between alpha & theta (high focus) waves.

⦾ Your body temperature is highest at 4.30 pm.

⦾ With the sun setting you can expect your blood pressure to be at its highest.  Don't worry if your top blood pressure reading (Systolic) is slightly higher, at this point in the day.

⦾ Sunset also promotes the hormone leptin, which reduces hunger and the need for high calories.

⦾ 6 - 8 pm brain chemistry drives little interest in carbohydrates (or sweeter) food.  Smaller portions of protein usually appeal.

9 pm drives up the hormone melatonin and a sense of sleepiness.

⦾ Melatonin slows your heart rate, lowers adrenalin & cortisol, lowers blood pressure, lowers body temperature, and shuts down your gastric system.

⦾ 10.30 pm with leptin now controlling hunger and driving stored fat as the fuel source, (sleepy) melatonin is now in full overdrive.

⦾ 12-1pm melatonin shuts off brain firing, allowing for ultimate filtering & repair.

⦾ Delta brainwaves will now drive Sleeping Phases 3-4 - this is key to a night of good night sleep.

⦾ 1-2 am amps up your HGH (Human Growth Hormone).  It's time to repair.  Your body needs deep sleep at this time.

⦾ 2 am - 6am your core temperature falls most drastically.

⦾ At 3 am your T cell [killer cells] gain strength and numbers.  Again a deeper sleep at this time is critical towards continued wellness.

⦾ Your anti-inflammatory system kicks into overdrive.  If you're carrying an injury, you want to be asleep at this time.

⦾ 4 -5 am your body's core temperature is at its lowest.

⦾ Cortisol starts kicking in around 5.30 am, which raises your temperature and first sparks of alpha brain waves, which may offer up vivid dreams at this time.

⦾ It's 6 am again – rewind/play.

Your wellness, age, activity, genetics, environment, time of year, and mental strain & stress, can all determine your optimum sleep & recovery time.

And, of course, it can change from day to day.

However, the National Sleep Foundations 'general' guide provides a good reference.

Click below for your reference.

Your ideal sleep via your Chronobiology.

The work of world-renown 'Sleep Doctor', Dr Michael Breus, suggests people fall into one of four chronobiology when it comes to their ideal circadian rhythm and prime sleeping details.

Dr Breus studies suggest the world's population fall into these defined categories:

Dolphins: 10%

Lions: 15-20%

Bears: 50%

Wolves: 15-20%

Ultimately, while most us are 'Bears', and thus, it's wrong to believe everyone will perform their best bouncing out of bed, hammering away till  3 pm, then, start unwinding mentally & physically and be tucked up ready for 8 nutritious hours of sleep from 10 pm.

Click below for your reference.

Click to open your 5-Phases of Proper Sleep.