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Times and rhythms of sleep

published: 07-21-2012 Journal entry icon

Our bodies know when to sleep thanks to “circadian rhythms,” which are regulated by our brains on a 24-hour cycle. Circadian rhythms are linked to core body temperature, so ideally you should always sleep between 0300 and 0500, when your core body temperature is lowest and your performance abilities are at their lowest. Keep in mind that your individual circadian schedule is based on where you are and takes cue from environmental factors such as the sun and from social patterns. When crossing time zones, your internal clock needs time to adjust, which can take several days. Factors that influence this adaptation are:

  • how many time zones are crossed, and
  • whether you fly eastward or westward—the former takes longer to adjust.

Keep in mind that, in order to make up sleep or to adjust to a new zone, the best times to sleep are between 0300-0500 or 1300-1500.

For tips on how to improve your quality or length of sleep check out HPRC’s Sleep Optimization section, and for information on how sleep loss impacts all of the areas of Total Fitness check out HPRC’s Overview on sleep loss.


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