Sleep Drive and Your Body Clock

Most people are aware of the fact that the degree of drowsiness and vigilance changes naturally throughout the day, but what is the reason for these patterns? Sleep is regulated by two body systems: sleep / arousal steady state and circadian rhythm

When we have been awake for a long time, the dynamic balance of sleep / wakefulness tells us that the need for sleep is accumulating and it is time to sleep. It also helps to stay awake all night to get enough sleep to make up for the time we are going on. If this recovery process alone exists, it means we become cautious at the beginning of our day, and the more we get up, the more we want to sleep. In this way, the dynamic balance of sleep / arousal creates a thrust of balanced sleep and wakefulness.

On the other hand, our internal circadian clock regulates drowsiness and awakening time all day. Circadian rhythms fall and rise at different times of the day. Therefore, the strongest sleeping drive for adults usually occurs between 2 AM to 4 PM and 3 PM to 3 PM. Is it "a person in the morning" or "a person in the evening"? With enough sleep, the sleepiness experienced during these circadian rhythms decreases and becomes stronger as the sleep becomes shallower. Circadian rhythm also makes us feel more cautious at a particular time of the day, even if we have been up for hours.

This circadian rhythm change occurred in adolescence when most teenagers experienced delay in sleeping phase. Changes in the circadian rhythm of this teenager prompt vigilance naturally at night, making it difficult to fall asleep by 11 pm. As most young people have school start dates and other promises, the delay in this sleep stage may make the youth difficult to sleep - an average of 9 1/4 hours, but at least 8 hours. Lack of sleep may affect

The education system has to adapt to various student's sleep patterns. The most important concept I got from Matthew Walker 's book was circadian rhythm - body clock. Based on our biological development, our body adapts to rising and falling asleep in different times. For example, compared with children and young people, it is difficult for teenagers to go to work early in the morning. Teenagers are not lazy; they tend to depart at noon in the morning, partly because natural sleeping habits are deprived. For education to meet the needs of the students, we must adjust the schedule - such as the start later and the completion of high school students. The premise of the adaptive timetable is not suitable for a standardized model executed with a fixed clock

Alternate sleep in the body - The wake cycle is controlled by the "clock" in the brain. Most body processes (such as body temperature and brain conditions) are synchronized with the 24 - hour Circadian clock. Taking good sleep means using your biological clock instead of opposing it. There are suggestions as follows: alcohol - alcohol is an inhibitor. In other words, it degrades the function of the nervous system. Drinking before bedtime may help you sleep, but you will not feel refreshed in the morning as alcohol can disturb the sleep pattern rhythm. Other disadvantages frequently awaken to the toilet and include hangover

Let's start using a smart alarm clock. When you sleep, your body naturally circulates between light and deep sleep. When you wake up from the deepest sleep stage, you will feel meaningless all day in the morning. You want to wake up from the lightest sleep stage, but in a traditional alarm clock this is just a matter of luck. There are two kinds of smart alarms that can solve this problem. The first choice is a smartphone application such as SleepCycle. This application uses the mobile phone's acceleration sensor to sense when you are moving while sleeping and estimate when you are in a light sleep state. The second option is a light based alarm clock like this alarm clock. This alarm clock wakes up with a sweet sound after slow lightly sleeping with lights.

How to maintain health over 60 hours a week, including accurate training and meal plan