WAKE UP TIME ALARM CLOCK FULL
Keeping track of your sleep on weekends or on vacations when you're getting a full night's sleep, and when you're not using an alarm or drinking alcohol (which interferes with sleep) can start to give you an idea of how much sleep your body naturally needs and when you naturally wake up and get sleepy. Juda says that because so many people are sleep deprived from the workweek and sleep longer on the weekend to catch-up, they may not even know what their natural sleep cycle is anymore. But you might not notice it because of daylight savings time and because during the week our time is constrained by social obligations. In winter, everything, from when we wake up, to when our body temperature peaks during the day shifts later by as much as 1.5-2 hours and we sleep longer. There are even seasonal differences in how we sleep. "It's something that we just really underestimate." They're not synchronized to our work schedule or the time on our watch," says Juda. "Our circadian rhythms are synchronized to the light/dark cycle of the sun. Circadian rhythms are also very strongly influenced by light, which is considered to be the most important signal the brain uses to regulate its master clock. Juda says the slower your natural cycle - say 24.2 hours instead of 24 hours - the more likely you are to be a night owl, meaning that you naturally get up later and get tired later.īut genes aren't the end of the story. This is why some people are early birds and some are night owls. Our circadian cycles are controlled in part by our genes, meaning everyone's cycle is a little different. The second is the circadian process, which controls a variety of 24-hour biological cycles in our bodies like body temperature and the release of hormones like melatonin, which makes us sleepy. It works by making us more tired the longer we're awake. There are two processes that interact to determine humans' natural, biological sleep patterns. "Most of us are waking up with an alarm clock so we are interrupting natural sleep cycles," she says.īut with more people working from home as a result of the pandemic, we can use reclaimed commute time to better align our biological clocks with our social obligations, and reap the health and productivity benefits. Humans need approximately eight hours of sleep but according to Myriam Juda, an adjunct professor in the Sleep and Circadian Neuroscience Laboratory at Simon Fraser University, most of us are not getting that amount, especially during workdays. Most importantly, these obligations impact when we wake up and go to sleep.
Work and school dictate a lot about how we structure our days, from day-care drop off to commute length, to when we eat and go to the gym.
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