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What Is Circadian Rhythm?

Josh Farmer — Wed, 03 Mar 2021 19:57:36 +0000

Nature has a rhythm. We see it in the way the seasons change, the way the tide comes in and out, and the way the sun rises and sets. It all just happens as it is supposed to. But what exactly is a circadian rhythm? A circadian rhythm is the physiological processes of all living animals and plants within about a 24-hour cycle. This rhythm is created internally, but it can be modified by external factors such as temperature and sunlight. When we look at patterns of daily behavior, such as eating and sleeping, circadian rhythms are key.

The History of Circadian Rhythm

Back in the days before electricity, staying in rhythm with nature’s cycle was the norm. People would wake up with the sun, work in the daylight and go to bed sometime not too long after dark. It wasn’t that long ago that the few television channels we received signed off at midnight, and there was no programming overnight. But now, we live in a 24/7 world. We do business with foreign countries by computer at all times of the day and night. We travel across oceans and time zones in a matter of hours. We don’t have to wait for stores to open: we can shop online anytime we want. And between the thousands of television and radio stations we have access to, along with internet options, we are never lacking in around-the-clock entertainment. Given all the amenities of life that we have access to, it’s understandable how easily our own rhythms can get out of sync with nature.

Genetics Play a Role in Circadian Rhythm

Modern science has identified “chronotypes” among people. While habits play a role in this, a person’s chronotype, or internal clock, is most influenced by genetics and can be difficult to change. There are morning birds and night owls, and many others in between. We each have a chronotype that fits on a bell curve alongside everyone else’s. Thirty to 50 percent of people fall in the middle of this curve, sleeping between the hours of 11 p.m. and 7 a.m. About 40% of people have sleep cycles that fall about an hour or so down the sides of the curve, sleeping between 10 p.m. and 6 a.m., or between midnight and 8 a.m.

Then there are those who fall on the edges of the curve. Many teenagers tend to be in this category, as their changing hormones can affect their chronotype. They prefer to stay up later, and wake up later, though this pattern shifts earlier as they age. Because both science and educators have recognized this, some schools are now starting a bit later to help their students be more alert and productive during class times. With flex schedules, and more jobs available for nighttime workers, for some people it can be a benefit to be a night owl.

Having a sleep schedule that is outside the norm can be a problem, as society tends to reward early risers. The expression “the early bird catches the worm” dates back to the 1600s! For those who need to get to bed early and wake up early, it’s not so difficult to fit in. But those whose chronotype gives them the need to stay up late, and wake up late, often struggle conforming to the duties and expectations that come with a 9-5 job.

What Is Social Jet Lag?

When a person’s body clock is out of sync with society’s clock, scientists call it “social jet lag.” Social jet lag puts stress on the body and mind that can affect job performance and undermine health. Research shows that those with social jet lag were more likely to be overweight, had a greater risk for depression, and were more likely to participate in risky behaviors such as smoking or drinking. It’s not the chronotype itself that causes these problems; it’s the mismatch between the chronotype and the daily schedule. In addition, if night owls are getting less sleep because they are getting up earlier while not going to bed earlier, this ongoing sleep deficit can also create a risk for heart disease, diabetes and obesity.

Changing Your Internal Clock for Better Sleep

If night owls can’t change their work hours, there are ways that they can shift their internal clock to earlier in the day. However, this requires commitment and can be difficult to maintain.

One way to shift is through a combination of bright light therapy and melatonin. Usually being out in the sun provides the natural light exposure necessary for our internal clock. But when working from an office all day, we don’t always get the sun we need. There are lamps that mimic the sun that can be helpful. Leaving the curtains open at night so that the morning sun streams in is a good strategy, as is going for an early morning walk or run. With light therapy, you must stick to the same schedule every day of the week. If you sleep in on the weekend, you can set back all the progress you’ve made up to that point.

The body naturally produces the hormone melatonin at night when it is dark, but melatonin production varies from person to person. Taking a melatonin capsule 3-4 hours before the desired bedtime will help a night owl feel sleepier earlier than they usually do. Think of this new routine with light therapy and melatonin as a sleep diet, and be diligent with it.

Another option to reset the body clock is chronotherapy. Rather than trying to go to bed earlier than usual, night owls can try going to bed two hours later each night until they reach their desired bedtime. This process can be successful, but it takes about two weeks. Few people have such control over their schedules for that length of time to follow through with the plan.

Another strategy for groggy night owls is the midday coffee nap. When you feel tired, adenosine, a chemical that promotes sleep, circulates throughout the body. When you fall asleep, adenosine levels drop. Caffeine competes with adenosine, preventing it from being received by the brain. So, you feel less sleepy. Since it takes 20 minutes for caffeine to take effect, quickly drink a half a cup of coffee or so on your lunch break, then set your alarm for a 20-minute nap. This way, the body doesn’t get into the deep sleep state. You can also just rest or meditate during that time if you prefer. The caffeine starts to kick in at the end of the 20 minutes, and you also have the energy boost from the quick nap or rest. Just make sure that you don’t consume caffeine any time past 2 p.m., or you’ll have a more difficult time getting to sleep at bedtime.

Whether you’re a night owl or a morning bird, or anything in between, make sure the sleep you get, whenever you get it, is on a comfortable and supportive mattress. This way you’ll wake up refreshed no matter what time it is!

Do you know what circadian rhythm is? Learn more about how it impacts our sleep from @CoffeyTalk @BetterSleepOrg.

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This blog provides general information about sleep and sleep products. The words and other content provided in this blog, and in any linked materials, are not intended to replace a one-on-one relationship with a qualified heath care professional. This blog should not be construed as medical advice or used to diagnose, treat, prevent or cure any disease or condition. If the reader or any other person has a medical concern, he or she should consult with an appropriately-licensed physician or other health care professional. This blog is not a substitute for professional medical advice, diagnosis or treatment, and should not be relied upon to make decisions about your health or the health of others. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog or elsewhere on bettersleep.org. If you think you may have a medical emergency, immediately call your doctor or dial 911.

Microsleep Causes and Dangers

Josh Farmer — Tue, 22 Oct 2019 15:51:50 +0000

You’re driving home after a long day of work, and suddenly, you realize that you don’t remember the last mile. You can’t recall if the light was red or green when you went through the intersection. Maybe you even missed your turn. Sound familiar? If so, you’ve experienced microsleep. And the dangers it can bring.

What Is Microsleep?

Microsleep is a brief, involuntary episode of unconsciousness lasting anywhere from a fleeting moment up to several seconds.

During this rather bizarre state, your eyes may be open, you can be sitting upright and you might even be performing a task, but certain areas of your brain have gone completely offline. In other words, you may think you’re awake, but parts of your brain are actually asleep.

“We often use phrases like “zoned out” or “autopilot” to describe microsleep,” said Mary Helen Rogers, vice president of marketing and communications for the Better Sleep Council. “That’s pretty accurate, since we’re not functioning at our full mental capacity during these periods of time.”

What Causes Microsleep?

Microsleep happens without warning, at any time of the day, most often when you are already sleep deprived. Research shows that even a single night of insufficient sleep can result in increased microsleep episodes.

But it’s not just fatigue from a poor night’s rest that causes our brains to check out. Microsleep is also closely associated with performing a boring, monotonous task. For example, one study published by the National Center for Biotechnology Information had well-rested participants use a joystick to track a moving target on a computer screen for 50 minutes. On average, subjects experienced 79 episodes of microsleep that lasted up to 6 seconds each during the experiment. That’s a lot of zoning out in just 1 hour.

Why Is Microsleep Dangerous?

“The big issue with microsleep is that we’re much more likely to make critical mistakes in this half-awake, half-asleep state,” added Rogers.

During microsleep, scientists have been able to measure localized areas of the brain switching to slow-wave, sleep-like activity. The thalamus, in particular, becomes less active. Since the thalamus is responsible for interpreting incoming sensory signals, your reaction time and ability to pay attention suffers.

Many fatal accidents (2016 London tram derailment) and tragic disasters (1986 Chernobyl nuclear accident) have been linked to microsleep. That doesn’t include the host of minor fender benders and countless products that have come off the assembly line missing screws.

Can You Avoid It?

The best way to prevent microsleep is to get enough quality sleep each night for you to function throughout the day and not feel fatigued. But when you still have to do repetitive tasks, like drive long distances, operate heavy machinery or just work an 8-hour shift of data entry, you can try some of these tips to stave off potential misteps or accidents caused by microsleep:

Take a power nap. A short, 20-minute siesta can recharge your brain so you are more alert for a longer period of time.
Take a break. Changing what you’re doing for a few minutes every half-hour or so activates different parts of your brain to reduce the monotony. Better yet, get up and move around during your break to get your blood flowing.
Have a lively conversation. Chatting forces you to concentrate on the back-and-forth of a discussion. Plus, talking increases your breathing rate, which puts more oxygen in your bloodstream.
Turn up the tunes. Loud, upbeat music can lift your mood. If you’re alone or in good company, feel free to sing along.
Have some caffeine. Just remember, it takes about 30 minutes for the stimulation to kick in. And don’t have too much too close to your normal bedtime; you might not fall asleep and end up feeling even more tired tomorrow.

Zoned out? On autopilot? Even when you’re awake, parts of your brain can actually fall asleep. Learn more about microsleep from @BetterSleepOrg.

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5 Tips for Sleeping Better

Josh Farmer — Tue, 06 Aug 2019 18:53:48 +0000

According to Marketdata LLC, the self-improvement industry in the U.S. will be valued at $13.2 billion by 2022. Yet among all those self-care best sellers and celebrated self-help gurus, sleep is a topic that is too often overlooked. But you can better yourself through better sleep, and these 5 tips for sleeping better can get you started.

The Power of Positive Sleeping

Quality sleep can make all the difference in your life. Sleep is vital for your brain to store memories. It’s when your body rejuvenates tissue and allows your immune system to fight off diseases. It even helps you have better control of your emotions. So before you do anything, take the time to see if you have any bad sleeping habits you need to break and discover the importance of a good night’s sleep. You deserve it.

Awaken the Sleeper Within

“The key to better sleep lies within each one of us,” says Mary Helen Rogers, vice president of marketing and communications for the Better Sleep Council. “When sleep goes awry, it can feel like you have no control. But people may not realize how much influence they can have over their own sleep.”

You can become a better sleeper by using some self-regulated, sleep-improvement tips like these:

Pay attention to what you’re doing after 4 p.m. Taking naps, drinking caffeinated beverages, exercising and even taking decongestants late in the day can make falling asleep more difficult. Try limiting your caffeine intake to the morning only so your body has time to digest it before you hit the hay.
Yawning? That’s your body telling you it’s time to hit the sack. Go to bed at the first sign you’re feeling tired. You’re more likely to fall asleep quickly. Sounds simple. But think of how many times you’ve fought to keep your eyes open watching a late-night movie only to lay wide awake in bed once you finally do turn in.
Set the scene for sleep. Make your bed a sanctuary for sleep and sex only. No screen time. No planning tomorrow’s calendar. No stressful situations. You can do a lot with the physical space of your bedroom to promote better sleep too. Keep it quiet. Keep it dark. Keep it cool – ideally 60-67°
End your alarm clock obsession. Watching hours go by as you lie awake only adds to the frustration and anxiety of insomnia. (In fact, those feelings can perpetuate your sleeplessness.) Consider placing your alarm clock far enough away from your bed, so you’re not easily tempted to constantly check it in the middle of the night.
Realize when it’s not working. If you still find yourself in bed tossing and turning, do a reset. Get out of bed and into a relaxing activity, like reading, meditating or yoga, until you feel sleepy again.

Habits of Highly Effective Sleepers

Like many things in life, you’re looking to turn quality sleep into a habit. So be consistent in your efforts. Establish a consistent bedtime to regulate your body clock. Incorporate these self-care strategies into your daily sleep routine. Soon falling asleep will become easier and your slumber will be more rejuvenating.

“It’s often just a matter of being more dedicated and disciplined about how we approach our sleep,” added Rogers.

Zen and the Art of Sleep Maintenance

Finally, don’t let your mattress work against you and all your self-care efforts. Consider the age and condition of your mattress (and your pillows too). Maybe it’s worn. Maybe it’s not the right one for you altogether. Getting the correct fit, feel and level of support can be the single, most-effective thing you can do to improve your sleep.

Get woke about your sleep. Discover how a little self-care can go a long way to getting a better night’s rest with @BetterSleepOrg’s tips. #BSCSleepTips

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