December 22, 2019
9 Things you need to know about Sleep Wake Cycle Today
A mechanism called the sleep-wake cycle influences the duration of your sleep.
There are two important parts of the sleep-wake cycle:
- Natural Sleep / Wake Cycle
- Disrupted Sleep / Wake cycle
Natural Sleep / Wake Cycle
- The levels of cortisol increase and peak from 6 a.m. around 9 a.m. As the sun goes up.
- The levels of cortisol start to drop dramatically, especially as the sun goes down.
- Decreasing levels of cortisol allow melatonin to be released and increase growth and hormone repair levels.
- The human body will be permanently healed when the body rests by 10:00p.m. and 2:00a.m
- Immune and repair energies are focused between 2 and 6 a.m. on psychogenic repair.
Disrupted Sleep / Wake cycle
- Due to internal and external stressors, cortisol levels are higher than average.
- A brightly lit home, late-night television, and late-night work can maintain high levels of stress hormones beyond sunset.
- TV, computer screens flicker between 60 and 120 cycles per second, which is perceived by our brain as morning sunlight.
- Since it may take time for cortisol to clear and natural melatonin release may not occur.
Optimizing your sleep/wake cycle:
- Get to sleep around 10:30 p.m
- Bright lights, fluorescent lights should be reduced for at least two hours before bedtime.
- Get plenty of water to drink. The body responds as if it is feeling stress once it is dehydrated.
- During lunch, avoid the intake of stimulants like caffeine, sugar, and nicotine.
- The sleep will also be interrupted by eating right for your metabolic form, candy and evening desserts.