When you want to maximize your sleep, know that there are ways on how you can immediately synchronize and adjust your body’s internal snooze button, this to the upcoming day ahead. You can alter your habitual sleep patterns for whatever reason, such as for that new job, adjust to the change in weather, or if you’re going on vacation, adjust to the new timezone to maximize your fun time. You’re wondering how it’s possible, to make these tweaks to your body rhythm.
There are some, who are early bird risers, or have a habit of getting up frequently throughout the night, or are forced to do so for whatever reason. Know that there are ways to adjust your body clock, if you have a habit of burning the midnight oil, as you enjoy or are forced to work feverishly late into the night.
What you’re most likely already aware of, are the different types of sleep patterns that you experience on a nightly basis, and more specifically what yours is. What you’re wanting to do, is become as effective and efficient as possible, for the upcoming day ahead.
Know Your Sleep Patterns
For those who happens to be early risers, those who enjoys waking up at the crack of dawn, they’re generally regarded to be more eager and energetic, as well as being more motivated to attack their “to-do list” with full vigor.
Night owls on the other hand, those who find themselves to be more productive later on at the opposite end of the day, will usually find themselves in comatose mode before noon. Their brain however, becomes razor sharp with peak efficiency, once the evening rolls around.
Know What Type You Are
So know the type of sleep pattern that you prefer, along with knowing the cognitive effects that it has, when it comes to better functioning during the day.
Cognitive functioning, refers to the specific area of the brain which can judge and then assign the ability for you to think as clearly as possible, this when it comes to solving problems. It’s heavily influenced, by how your body clock is set and behaves.
There is also increasing evidence, that links your internal body clock to fluctuations in your mood, your fitness level, and even personality.
When Are You The Most Awake
Those who are morning people, are generally known to be more introverted, while being more driven and conscientious, more so than their night owl counterparts.
Those who are most productive at night, are a lot more impulsive as well as more outgoing. It’s been proven, that night owls will also generally score higher on intelligence tests, but are more likely to become moody and even depressed.
Upon waking, those who like to rise early, have higher levels of the hormone cortisol in their system. Because of how this chemical reacts, explains why morning people are usually more upbeat and chipper, as that’s how cortisol works.
The night owls heart rates, are usually higher during the afternoon, and continues into the later hours of the evening, than in the morning. This is the reason why they appear a lot sharper mentally and physically, once the day progresses.
The most revealing fact, may be what their peak body temperatures are at, for those who are early risers or night owls. The link is, how quick one reacts.
For those who like to get up early, their core temperature will usually peak at around 3:00 to 3:30 P.M. in the afternoon, while the night owl’s temperature peaks at around 7:30 to 8:00 P.M.
Setting Your Body Clock
So what are the factors, on how you can properly set your body clock. The determinants, aren’t generally entirely genetic, nor are they completely environmental.
What researchers have been able to pinpoint, are several genes, which indicates that the circadian types in the individuals, are partially heritable.
When You Were Born
The imprinting process directly after birth, can also be a factor. There are studies, which shows that infants who are born in the later months of the year, such as during the autumn and winter, will usually tend to be early risers.
Conversely, those who happens to be born during the spring and summer months, will more often than not, grow up and enjoy staying up later into the night.
Biologists who are involved in Chronology, firmly believe that the amount of exposure to sunlight that individuals get earlier in life, may potentially affect their biological clock, their entire life.
The hot and bright summer days, which also provides longer daylight hours, can potentially set the clock of an individual to extend a few hours later, which can lead to one becoming a night person, who’s more conditioned to daylight.
The shorter fall or wintery days that turns into early darkness sooner, with limited sunshine or poor weather, can potentially have the opposite effect, forcing one to crave for early mornings.
The Aging Effect
Another factor in the “get up early” or “stay up late” debate, may be age related. The majority of teens along with young adults, will tend to stay up as late as possible. Who doesn’t remember those dares, of staying awake all night.
The result of what the majority of experts suspect, is that there’s a combined mixture of hormonal changes as well as cultural factors.
This can include, uncontrollable work schedules, where the majority of individuals, will steadily move towards the “getting up early” behavior as they begin to age, as their life responsibilities begins to compound.
So the suggestion for the best possible way to adjust to your internal body clock, for best functionality, can be maximized once you don’t fight it, but rather just adjust to it.