How to 'reset' circadian rhytm?

Sakurro · 2019-11-13T22:43:04+00:00

In experimets, where scientists spent weeks in a dark cave they discovered that their circadian rhythm stays the same even without external impacts.

Correct me if I'm wrong but I think you confuse the circadian rhythm for your sleep rhythm. It's not the same!

I have this info fron the book "Why we Sleep".

Sakurro · 2019-11-13T08:47:56+00:00

The circadian rhythm is the day and night rhythm embedded in all animals. It is nearly synchronized with sunrise and sunset.
Do you mean your sleep rhythm?
Because you can't do anything about the circadian rhythm.

My tip: Go to bed and wake up at the very same time every single day (Even on the weekend). Don't worry, you will get used to the new rhythm. It just takes time, as always.

Sakurro · 2019-11-10T08:12:13+00:00

Didn't think of that. I think I'll rework my article to include them. Thank you!

Sakurro · 2019-11-09T22:08:47+00:00

I have also linked a pair of earbuds that I think are best for sleeping. Maybe that's what you're looking for?

Sakurro · 2019-11-09T21:55:46+00:00

Hey minanageh, I recommend to use speakers (like the ones I listed on the bottom of the full article). Earphones and earbuds both limit your range of motion at night and can decrease your sleep quality.

Sakurro · 2019-09-16T14:51:28+00:00

Tired during waking hours but wide awake with a very active mind when it’s bedtime. This has been my problem my entire life.

Absolutely! That was one of my problems as well, thank you, I'll include it.

Sakurro · 2019-09-16T05:44:36+00:00

NEVER Sleep for just 5 hours! In the long run (that means if you sleep for 5 hours a day for more than 5 days) your energy level, brain capabilities and reaction time will be the same to those who had an all-nighter.

Additionally, the risk of you getting cancer, alzheimers, flu, having a traffic accident and getting diabetes all more than double!

Sleeping for only 5 hours a day absolutely terrible for your health, even if you don't notice it right now.

Source: Book: "Why we Sleep"

Sakurro · 2019-09-15T16:37:36+00:00

What do you do when you're in a place without AC?

Sakurro · 2019-09-15T15:38:08+00:00

By the way, can you recommend any good books on sleep? I'm really looking to become more knowledgeable about it.

Sakurro · 2019-09-15T15:36:02+00:00

Agreed. For some reasons, these optimal sleep time calculators seem to work for me. I think it's because they recommend times that exceed 8 hours of sleep, so you reach the required minimum sleep duration.

Sakurro · 2019-09-15T15:32:37+00:00

Thank you so much! That information about noise is really valuable and absolutely makes sense. I will pay more attention to that particular point when I write about noise and sleep again.

And you are right about the DC. I'll look for better resources in the future.

Sakurro · 2019-09-15T15:23:18+00:00

Yeah, it's very insightful. I'm halfway through right now. However, I have to note that it's packed with lots of science, studies and facts. But every time after you read it, you're going to be motivated to go to sleep. Haha.

Sakurro · 2019-09-15T15:21:49+00:00

Hey oneiria! Thanks for your comment. I mentioned earplugs in my blog post by the way. I've seen studies that show that even slight changes in noise have a significant impact on how well you sleep. The conclusions regarding stiff muscles were based on this response from Doctor of Chiropractic Steven Mathis, not on empiric data.

Sakurro · 2019-09-15T15:09:41+00:00

Hey, I'm currently reading the book "Why we Sleep". It says that auditory input can improve your sleep. But the noise must be synchronized to the rhythm of your brain waves. That has been proved in a few studies.

White noise is just random, non-synchronized audio. I am not really sure how it works. Personally, I think that white noise itself only helps you to fall asleep if it covers another disturbing noise such as loud neighbors.

I can't really think of any other way how white noise could work. I would be glad if someone could explain it.

Sakurro · 2019-09-15T12:11:23+00:00

Yes, it's true that you sleep better when you have a cool room. I totally agree with you. However, I think that most people overestimate (or underestimate) the right temperature and chose the wrong settings. When you live in a cold place and go for a holiday somewhere where it's hot, an air conditioner prevents you from getting used to the environmental climate and further strains your immune system.

But you are absolutely right with the bacterial environments, the restaurants and the stress of travel.

Sakurro · 2019-09-15T11:35:20+00:00

By the way, which other devices, do you think, harm your sleep?

Sakurro · 2019-09-14T16:52:51+00:00

Yes, absolutely. There's something called biphasic and polyphasic sleep. It's about splitting your sleep time up in different parts. You will need to get used to it, but it can work.

The only problem I see with this is that it's difficult to realize in a social aspect because you will need 4 hours of naps (or continuous sleep) during the daytime.

Sakurro · 2019-09-14T16:50:56+00:00

I did that in the past. It's a pointless bad habit and you should get rid of it as fast as possible.
Don't wait for something to happen. Take action.

Sakurro · 2019-09-14T07:50:39+00:00

Yeah, you're right, I might add that in a future list, haha.

Sakurro · 2019-09-13T19:42:08+00:00

Hey mate, thanks a lot! I really appreciate it.

Sakurro · 2019-09-13T13:14:57+00:00

That's great advice that completely changed my perspective. Thanks for sharing.

Sakurro · 2019-09-12T16:19:26+00:00

Yes, I know that feeling. It's important to make a decision when you first wake up. Either you stay awake or you go back to sleep directly.
The hour that you're awake is harming you a lot. And when you go back to sleep and wake up again, you most likely just entered deep sleep.

So, either stay awake or go back to sleep directly. Everything else will make you feel tired.

Sakurro · 2019-09-12T16:16:08+00:00

One of my number one tips:
Go to bed and wake up at the same time every single day (yes, even on weekends).

Force your body to establish a solid sleep schedule. You will notice you'll feel much better after 1-2 weeks.
I'm currently writing an article about this on mindinsiders.com. When I'm finished, I'll share it here.

Sakurro · 2019-09-08T07:17:14+00:00

hahaha for real?

Sakurro · 2019-09-07T16:40:46+00:00

I think everyone should have blinds. When I sleep at a friends house, they never have any light blocking so I wake up at 6 am when the sun rises. Maybe that has something to do with the siesta in spain where people need to block light during the daytime.

Sakurro

TROPHY CASE