Jul '24 • Daily Member Health Insights
Why Do We Get Sleepy?
Ever wondered why you start feeling drowsy as the day progresses? The answer lies in the fascinating interplay between an organic compound called adenosine and your body’s circadian rhythm.
The Role of Adenosine
Adenosine is a natural compound that accumulates in your brain the longer you stay awake, regardless of whether it's day or night. This buildup contributes significantly to the feeling of sleepiness. However, how sleepy you feel at any given time depends on where you are in your circadian cycle.
Understanding the Circadian Cycle
According to Andrew Huberman, a renowned neuroscientist, “The circadian cycle is just this very well-conserved temperature oscillation.” Essentially, your core body temperature follows a predictable pattern: it is at its lowest roughly two hours before you wake up and begins to rise, peaking in the late afternoon. It then gradually decreases towards the evening, repeating the cycle daily.
The Sleepiness Connection
The combination of a low core temperature in the circadian cycle and high levels of adenosine leads to the sensation of sleepiness. Interestingly, if you force yourself to stay awake despite feeling tired, you may find that you suddenly feel alert again. This is because your core temperature starts to increase again, and the synchronization required for sleepiness is disrupted.
Why Cool Environments Promote Sleep
A cool environment can make it easier to fall asleep. This is tied to the natural decrease in core body temperature during the night, which helps synchronize your circadian rhythm and adenosine levels, making you feel sleepy.
The Sleep Cycle
While you sleep, your body goes through 90-minute cycles of varying brain activity levels. You’ll feel more alert if you wake up at the end of one of these cycles, rather than in the middle, even if it means getting less sleep.
Sleep and Overall Health
Sleep isn't just crucial for rest; it significantly impacts overall health. Huberman notes, “People who are strictly nocturnal do far worse on immune function, metabolic function, etc., than people who are diurnal.” The circadian cycle is vital for more than just sleep—it plays a key role in cell regulation, metabolism, and even reproduction.
Tailoring Sleep to Individual Needs
Much like nutrition, sleep needs can be highly individual. High performers, like athletes, may have different sleep requirements. If you get a reasonable amount of sleep but still feel fatigued, it could be due to other stressors in your life rather than a need for more sleep.
Solutions and Healthy Habits for Great Sleep
Optimizing Sleep with Light Exposure
Your light-viewing behavior significantly impacts your alertness and ability to fall and stay asleep. Here are some tips on how to optimize your circadian clock with light:
- Morning Light Exposure: Within 30 minutes of waking up, go outside and view sunlight for 2-10 minutes. This triggers a healthy cortisol release, promoting wakefulness and starting the timer for melatonin production.
- Daytime Light Exposure: Try to get some exposure to natural light during the day. This helps keep your circadian rhythm aligned.
- Avoiding Bright Light in the Evening: As the evening approaches, dim the lights in your home. Bright light exposure between 11 pm-4 am can severely disrupt your dopamine system and overall sleep quality.
- Evening Light Ritual: As the sun sets, view the sun to signal to your brain that it’s evening. Avoid screens or use blue light filters to minimize light exposure.
Temperature Regulation
- Cool Sleeping Environment: Maintain a cool bedroom environment to promote sleepiness. A lower core body temperature is conducive to falling and staying asleep.
- Temperature Minimum for Jet Lag: If you’re traveling, set an alarm to wake up at the time corresponding to your body’s temperature minimum in the new time zone and get some light exposure. This can help reset your circadian rhythm.
Managing Caffeine Intake
- Delayed Caffeine Intake: Allow natural signals to wake up your body by delaying caffeine intake by 90 minutes after waking up. This helps avoid a caffeine crash later in the day.
- Timing Your Caffeine: Aim to have your last cup of coffee 8-10 hours before you plan to sleep to minimize its impact on your sleep cycles.
Using Melatonin Wisely
- Natural Melatonin Production: Encourage melatonin production by dimming lights in the evening and avoiding blue light. Natural melatonin levels start to rise as dusk approaches, peaking around bedtime.
- Supplementation Caution: While melatonin supplements can help with sleep timing, they are not highly effective as sleep aids. Use them sparingly and in appropriate doses.
Establishing a Consistent Sleep Routine
- Regular Sleep Schedule: Try to go to bed and wake up at the same time every day, even on weekends. Consistency strengthens your circadian rhythm.
- Pre-Sleep Wind Down: Develop a relaxing pre-sleep routine to signal to your body that it’s time to wind down. This could include reading, gentle stretching, or listening to calming music.
Enhancing Sleep Through Diet and Exercise
- Balanced Diet: Maintain a balanced diet and avoid heavy meals close to bedtime. A light snack before bed can help if you find yourself waking up hungry.
- Regular Exercise: Incorporate regular physical activity into your routine, but avoid vigorous exercise close to bedtime.
Mindfulness and Relaxation
- Meditation and Relaxation Techniques: Practice mindfulness, meditation, or deep-breathing exercises to calm your mind and prepare for sleep.
- Avoid Stressful Activities Before Bed: Minimize exposure to stressors and avoid engaging in highly stimulating activities before bedtime.
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Why Do We Get Sleepy?
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