the beginning of this series I will explain the general principles of sleep. This knowledge is for everyone who wants to improve his sleep and it is important to their personal situation makes adjustments accordingly. I shall then some general tips and suggestions and offer ideas that may help in the bedroom planning.
of owls and larks
It has long been known that people can be divided roughly into two types of sleep. Owls are commonly as night and disreputable people are rather lazy and undisciplined, on the other side are the larks - known as early risers, they seem themselves and their sleep and circadian rhythm better under control.
now know that this rhythm has nothing to do with discipline and laziness, but is already enshrined in our genes. The gene is the main responsible period3 gene in humans and occurs in two forms, a shorter lead, one of the larks, a longer period, which is in a gene resultiert.Dieses owls not the only factor contributing to the individual type of sleeper guide, rather, many factors are still unknown.
falls In every person the expression into a sleep type varies greatly, with some even find a hybrid, the normal type may be the best type of sleeper, or at least the most appropriate for a life in this world , others tend to extreme forms in either direction. For some, this results in considerable difficulties and not only professional but also far-reaching health disadvantages.
The genetic difference is obvious at the internal clock of the body's cells. If it runs too slow owls and a Tagesrzyklus required by 25-26 hours. In Larks dropped to 23 hours, the hours are different from person to person and may take terrifying extremes, with the mixed form with 24 hours, as only seems to fit. The cycle has shortened the episode is on larks that the day for the cells, with 24 hours long. Render them early in the evening tired, because the cells have lesson earlier through a day, but also very early morning wake again, because the night is too long for the cell rhythm. Larks need is a little less sleep, Exception to the rule are children and the sick who have a greater need for sleep. Owls for the day is really too short, they need some more sleep and are therefore later to remain awake for longer. , so you get a vicious circle, as an owl needs more than 24 hours sleep off to themselves and to be tired again, it comes from day to day to a larger shift. For an owl with 25 hour cycle and a need for sleep seven hours so a guard time of 18 hours, or it takes 18 hours to occur again-fatigue could look like:
Day 1: 00-07 Clock sleep, 07-01 Clock waking hours
Day 2: 01-08 Clock sleep, 08-02 Clock waking hours
Day 3: 02-09 Clock sleep, 09-03 Clock waking hours
Day 4: 03-10 clock sleep, waking time Clock 10-04
screwed every day, the rhythm of the words after the prolonged cycle time back. Students know this from the holidays, if they can sleep free space, they are every day a little later and are accordingly later in the evening tired, sleep later and be on later, as the need for sleep does not even decreases. When something happens like larks, of course, the other direction. Larks can prevent this shift better, and cope with, because it is easier for an hour to force to stay awake longer than an hour before you are tired to get to sleep. As a result, many owls resort to sleeping pills to meet their job-it drive them from the evil with another, it would be better in the evening several hours before going to bed endurance sports, to obtain sufficiently tired. This shows the superiority of polyphasic sleep, which is distinguished by its short and daily independent cycle for each type of sleeper for extreme owls and larks could multiphase sleep be some way (perhaps the only), without medical support, to relaxing again and find a controlled sleep .
Because of its genetic anchoring of the type of sleeper is largely as immutable. Although the chronobiologist Simon Archer says: "You can also choose deliberately to a certain circadian rhythms and thus overrule his hereditary predisposition. How far you can actually override his assessment is controversial and of course every individual. This is possible in principle, a Veränderug shows, in human development. Born we are too slow given as owls and larks etwickeln us, this development culminates in some age of 20-21 years and then runs back in the other direction, at the age we are back almost all the early risers. This difference, children and adults earlier in the morning a high-performance and young people first about 9 clock in the morning. One reason the school hours for high school graduates to reconsider, because only very few are larks ..
An important factor that the rhythm is cell adapts to the real daily rhythm of the sun. Basis of which is the brain's master clock, which influences the cell rhythm. This clock must be calibrated as often as possible by daylight, or take over the internal clocks of the cells of their rhythm. This affects the winter the wrong cell rhythm is stronger, and at night by workers there, and by the ineffective sleep a day, to dangerous health consequences. The sunlight that falls in indoor ranges, hardly out of order the body clock to get back on track. The light intensity in a room is usually less than 500 lux, are outdoors it on cloudy 8000 and in sunny weather up to 100,000 lux This threshold is our internal clock is fortunately not taken every night with something artificial light through each other, which also means that every day, at least a couple of minutes, should go outside to catch some rays.
this link to part two: sleep Better - tips and tricks - (Part 2)
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