Go sleep
Created: 02.02.2025
Updated: 16.04.2025
# What makes you want to sleep?
Note: the hours behind morning etc. are approxametely
- Adenosin builds up the longer we awake, creates a sleep drive/hunger
- Circadian Force, clock that determines when we feel sleepy or awake
- Melatonin, produced in response to darkness, signals body to prepare for sleep and regulates circadian rythm
# Circadian Rythm
Every 24 hours our body temperature goes from low to high back to low. We tend to be:
- sleepy with lower temperature
- awake with higher body temperature
Almost anything can influence your rythm. You set through your actions and temperature when the rythm starts. It is easier to hold same circadian rythm if these things are aligned:
- diet
- sleep
- exercise patterns
## Morning (0 - 6 hours after waking)
After waking hormone Cortisol and Adrenaline are released.
- makes you alert etc.
- temperature rises
Better to have high Cortisol and Adrenaline release early in the morning to set circadian rythm.
### Light
Beneficial to get light through your eyes really early (0 - 3 hours after waking). Sets your circadian rythm.
- high LUX
- 50 % less effective through window
How long you should be outside is determined by the LUX of the light.
- between 10 - 30 min
- between 10k - 15k LUX (there are apps to measure)
Your cells need the light information, to know if it is day time or afternoon. You only get these information through your eyes. Overheads light are beneficial.
## Midday (7 - 12 hours after waking)
Be all day exposed to light, bc it supresses Melatonin. Light in afternoon also beneficial, so your body knows it is afternoon.
The more light we get the better we feel in general. That is why our system tends to be more depressed in winter, bc of the shorter days and less light.
## Evening, Night (13 - 24 hours after waking)
Reduce the light exposure to no/low light in the late evening and night, so melatonin is released and you have higher desire to sleep.
Low light like fire, night lamp is fine. Red light nice, bc it does not trigger dopamine release.
The best would be to anchor all these mechanisms to anything regular, like a routine.
# Moving Sleep cycle
## How circadian rythm gets set
Peptites are released which signal to our cells that clock is being tuned and synchronize the temperature under which cells exist.
## Light and Temperature, the most important factors
Higher temperature in the direct morning/late evening leads to want to get up earlier/later. Things that can increase temperature:
- Cold Exposure
- Eating
- Light Exposure
- Exercise
Light exposure, before you wake up goes through your eye lids and you want to get up earlier the next day. Can be around one hour/30 min/15 min before you wake up.
It is easier to stay up longer but hard to fall asleep earlier. Our body is not designed to shift rythm by 9 or 12 hours, only by 1 or 2.
## Traveling
If only for 1 or 2 days can hold your existing rythm, eat, light exposure etc. as you normally would.
Else do things on local schedule to shift your rythm, this includes eating, exercise, light exposure and so on.
- Traveling west easier, bc u shift clock later
- Traveling east harder, bc u shift clock earlier
- Traveling North and South only travel fatigue
## NSDR (Non sleep deep rest)
Naps lenght less then one altradian cycle can be very beneficial. Types of Naps:
- Yoga Nidra
- Meditation
- Hypnosis
Bring u into a very calm state. Can help to make shifting between states of calm and alert easier.
## Supplements
- Magnesium, can increase feeling drowsiness, help you fall asleep (300 - 400 mg)
- Theanin, helps turn off your mind, could make trouble when waking up, bc u are to deep into sleep (100 - 200 mg)
Consuming carbohydrates makes us more sleepy.
We are mostly paralized during sleep, so we do not act out our dreams, some people wake up and are still paralized. At some point there is almost no adrenaline in our body, so we can not feel fear, anything?
# Credits/See Also
Huberman Lab first few episodes.