Humans have a body clock that runs on a 24-hour timer and weaves our body’s processes with the cycles of the natural world. This is called our circadian rhythm – circadian comes from the Latin circa about and diem day, and this cycle is controlled by light. Daylight in the morning raises the hormone cortisol to make us feel awake. Dim light in the evening raises the hormone melatonin to help us get to sleep.
As the seasons change this will affect our sleep patterns – you may have noticed you wake earlier in the summer when sunrise is ealier, but sleep more in the dark winter months.
Are you a lark or an owl?
Some of us may be morning larks and prefer to wake early. I have friends who get up at 6am which is a complete enigma to me! Other people naturally can sleep for longer, but stay up at night – these are the night owls. It is interesting to think what your preference is? Are you a lark or owl or bit of both? How does your work pattern or your daily life serve your preference?
Having enough energy for the day
Our sleep is also governed by how tired we are. So if we are completely exhausted, had a riotous weekend, or are jet-lagged, we may sleep very well indeed. If we are not sleeping well, it is good to think about your levels of activity during the day. A walk after your evening meal might be a good idea to help your digestion and also tire you out.
Is napping good?
I say to people if your body needs a rest, then rest. People living with fatigue need to pace themselves – so do activities and then may have a power-nap in the afternoon. Others nap more as they get older. My question would be, if you are napping in the day but not sleeping well at night, then cut the naps out for a while and see the difference.
Alcohol can also disrupt sleep and cause tiredness the next day – do you nap more if you’ve had a drink?
Tips for sleep
- Your body clock likes regular hours – so try and go to bed and wake up at similar times as much as you can.
- Are you a lark or an owl – how is your lifestyle serving your preference?
- Try and get 7-9 hours a night – whatever is good for you to thrive on.
- Nap if you need but not if you are staying awake at night.