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If you're just not a morning person, science says you may never be
Sleep Habits
Being a morning (or evening) person is inborn, genetic, and very hard to change.
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Your Body is a Clock
Around 30 to 50 percent of people sleep between the hours of 11 pm and 7 am. Another 40 percents are either slightly morning people or slightly evening people.
To understand why some people are early birds while others are night owls, we have to take into consideration the body's circadian system.
Early Bird or Night Owls
The body is an orchestra of organs, each providing an essential function. In this metaphor, the circadian rhythm is the conductor. The conductor makes every neurotransmitter, every hormone, and every chemical in the body cycle with the daily rhythm.
This makes us our sleep habits unique and tailored.
Tick Tock
- Every single cell of the body has clock genes, bits of DNA that flip on and off throughout the day.
- Like the body as a whole, the cell's metabolism is scheduled for efficiency. Clock genes regulate the expression of between 5 and 20 percent of all the other genes in the cell.
Social Jet Lag
Less Sleep is dangerous
It has been associated with higher blood pressure, body mass index, and increased calcification of the coronary artery.
- In lab experiments, people who slept only five hours a night for one week became less sensitive to insulin, which makes it harder to maintain blood sugar levels.
- In an overnight sleep study of 1,024 individuals, poor sleep was associated with the misregulation of the hunger hormones leptin and ghrelin.
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Jet lag
Jet Lag is a debility similar to a hangover. Jet Lag derives from the simple fact that jets travel so fast they leave your body rhythms behind.
Our biological clocks are synchronized to a 24-...
We take a few days to adjust
Our bodies take a few days to fully adjust, depending on not only how many time zones have been crossed, but also the direction of travel.
Usually, it would take five or six days to adjust to a six-hour shift in time zone. When you travel east, your body has a shorter time to synchronize with the regular 24-hour sun cycle. When you travel west, your body has extra time to adjust.
Speeding up the adjustment
Generally, the best way to fool your biological clock is to shift your internal rhythms before the flight.
- Restrict light exposure to specific times.
- Restrict rest and meals.
- Adjust activities such as walking and running to specific times.
- Use melatonin - the hormone that makes us sleepy - in small amounts. However, certain people should avoid melatonin.
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Social Jet Lag
Irregular sleep schedules and broken sleep-wake times are not just an occasional traveling phenomenon, but a wider problem due to our social lives conflicting with our sleep patterns.
Our Internal Alarm Clock
Our internal body clocks are better programmed to help us sleep and wake up, according to our unique body chemistry and energy levels.
Ignoring our internal clocks in favor of the alarm clock, and following our social obligations, sacrificing on sleep, is taking its toll on our health.
Poor Sleep
As our sleep patterns shift, leading to poor or no rest, there are a bunch of diseases that become more likely:
- Obesity
- High blood pressure
- Alzheimer's disease
- Metabolic imbalances and diabetes
- Heart disease.
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Your body needs dark too
While we are starting to pay attention to how important sleep is, the need for dark is still mostly ignored.
Being exposed to regular patterns of light and dark regulates our circadian ...
Our sleep and wake patterns
On its own, the circadian rhythm takes almost 24 hours. Our bodies rely on the Sun to reset this cycle and keep it at 24 hours, the length of our days. Light and the dark are important signals for the cycle.
During the night, body temperature drops, metabolism slows, and the hormone melatonin rises dramatically. When the Sun comes up in the morning, melatonin has already started falling, and you wake up.
Our bodies in the dark
During the dark, levels of the hormone leptin (hunger control), go up. This means we do not feel hungry while low levels make us hungry.
Ans research found that sleep disruption and turning on lights lowers leptin levels which makes people hungry in the middle of the night.
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