Ultradian Rhythms - Deepstash

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Ultradian Rhythms

In addition to circadian (daily) rhythms, 90-minute ultradian rhythms govern our focus, perception, and sleep cycles. We can enhance learning and productivity by timing tasks around these rhythms and our personal energy levels across the day. The early parts of an ultradian cycle may feel strained but become easier.


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Neuroplasticity refers to the ability of the nervous system to change in response to experience. It is most dramatic in childhood but continues to a degree lifelong. In adulthood, it requires effort and focus as well as adequate rest. Acetylcholine and epinephrine are neuromodulators that “open u...


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Sensation and Perception

We have sensory receptors that detect the external world, creating sensations. Perception is how we focus on, interpret and make sense of sensations. Perception is selective and shaped by our attention, environment, experiences, biases, etc. Many species have additional senses humans lack, e.g., ...


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Feelings and Emotions

Feelings and emotions arise from the nervous system and neuromodulators. They are contextual and culturally dependent. While they feel uncontrollable, we can influence them by changing our nervous system through neuroplasticity.


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Actions are the “final common pathway” of the nervous system. Though short-lived, our experiences, thoughts, and feelings drive our actions and shape our impact on the world. The nervous system converts them into movement, speech, etc. Actions are also either reflexive or deliberate, requiring to...


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Thoughts incorporate sensations, perceptions, and memories. They can be reflexive (automatic) or deliberate (requiring effort). Deliberate thought involves analyzing duration, path, and outcomes. Reflexive thinking dominates when resting or distracted, while deliberate thinking is required for le...


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How Your Brain Works & Changes — Key Takeaways, Part 1

  • The nervous system translates external and internal signals into all our experiences. Understand its parts and functions.
  • Perception depends on where we direct our attention. We can choose to perceive and influence our experiences.
  • Feelings originate in temporary states of th...


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The Autonomic Nervous System

The autonomic nervous system regulates transitions between wakefulness, sleep, and other states. It includes sympathetic (alertness) and parasympathetic (calmness) divisions. Over 24 hours, it fluctuates between more alert and focused and more calm and unfocused. Understanding and controlling thi...


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  • Sensation is divorced from perception. We constantly sense far more than we perceive or are aware of. Perception requires attention and is selective.
  • Top-down control and deliberate thinking require effort and feel unnatural or strained because they activate epinephrine and norepinep...


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How does trauma create neuroplasticity compared to deliberate neuroplasticity from practice and learning?

Traumatic experiences induce neuroplasticity unconsciously through heightened arousal and the release of epinephrine and acetylcholine. This “highlights” whatever neurons are active during the event, reinforcing those connections. Deliberate neuroplasticity requires choosing a focus or skill to i...


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How Your Brain Works & Changes — Key Takeaways, Part 2

  • 90-minute ultradian rhythms govern our focus, energy and sleep-wake cycles. Schedule demanding tasks and rest periods around your rhythms.
  • Neuroplasticity requires focus and rest. Learning and practice activate the process, but rewiring happens during sleep and rest.
  • Master y...


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Sleep and Rest

Sleep is essential for health, longevity, emotional regulation, memory, and neuroplasticity. However, sleep quality and properly timing sleep are equally important as duration. Nonsleep deep rest, a state between wake and sleep, also facilitates neuroplasticity and renewal. By understanding one's...


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What is the difference between sensation, perception and awareness?

How do they relate to one another? Sensation refers to the initial detection of stimuli in the external or internal world by our sensory receptors. Perception is how we interpret, focus on and make sense of sensations through higher brain processes like attention, experience, biases, etc. Awarene...


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The Nervous System

The Nervous System

The nervous system includes the brain, spinal cord, and connections between them and throughout the body. It is a continuous feedback loop translating electrical signals into our experiences. Neurons are nerve cells that communicate through synapses, releasing chemicals (neuromodulators) that inf...


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Sharing key insights from top books, podcasts, and beyond. Embrace the path of continuous learning with me.

The podcast provides an overview of the human nervous system, how it governs our experiences and behaviors, and how we can rewire it through neuroplasticity. The discussion covers neurons, synapses, neuromodulators, the autonomic nervous system, ultradian rhythms, and the role of sleep and focus in facilitating change.

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3 Types Of Biological Rhythms

3 Types Of Biological Rhythms

  1. Circadian Rhythms: biological cycles that occur about every twenty-four hours. Sleep follows a circadian rhythm. Hormone secretion, blood pressure, body temperature, and urine production also have circadian rhythms.
  2. Infradian Rhythms: biological cycles that take longer than twenty-fo...

Work with your ultradian rhythms

Your body has natural ebbs and flows in energy throughout the day. Those are your ultradian rhythms. They are driven by your hormone levels, metabolic processes, and cardiovascular functioning and affect your energy, mood, and cognitive functioning. They are unique to you.

These rhythms ta...

The Ultradian Rhythm

The Ultradian Rhythm

Your brain can only focus for 90 to 120 minutes before it needs a break. 

This is the ultradian rhythm, a cycle that’s present in both our sleeping (the 90-minute cycles during which we progress through the five stages of sleep) and waking lives (as we move from higher to lower alert...

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