It is all to easy when training is not going so well to blame diet, training techniques, age, time factors, lack of equipment, places or partners to train with and so on. But how many of us look at or understand our sleep patterns, or how a good sleep pattern can benefit our health and cure those aches and pains that even the doctor could not help?
Years ago when we all lived outside we would have gone to bed when it was dark and got up with the sun. Those living a tribal existance will still be doing just that, as will many wild animals. This is the natural sleep/wake process, but why and how does it occur?
Circadian Rhythms are physical, mental and behavioral changes that result from the movements of the sun and planets following a 24 hour cycle and affecting nearly all living creatures including plants. Circadian Rhythms are produced by natural factors within the body, but they are also affected by signals from the environment. Light is the main cue influencing Circadian Rhythms, turning on or off genes that control an organisms' internal clocks.
The above illustration is an overview of the human circadian biological clock with some physiological parameters. Many of our hormones are produced in tune with the cycle of the sun. Stress activating hormones cortisol are produced as the sun rises and peak around mid-morning. As the day progresses, the level of stress hormones decrease. The body then begins to increase production of growth and repair hormones melatonin as the sun goes down. Our bodies are designed to wind down from sunset until about 10.00 pm, when sleep and physical repair should begin. Psychological repair takes place predominantly from about 2.00 am to 6.00am.
DISRUPTED SLEEP/WAKE CYCLES
A disrupted sleep/wake cycle can lead to adrenal fatigue. The adrenal glands produce a hormone called cortisol, which is an activating hormone released in response to stress. This activates the body in preparation to work or movement. In addition, if you go to bed after midnight you’ve already missed two hours of your psychological repair cycle. This long term can lead to musculoskeletal injuries, headaches, as sagging personality and neurological disorders.
TIPS FOR A GOOD SLEEP/WAKE CYCLE
1. Get to sleep by 10.30 pm. Wind down before you go to sleep. Going to bed at 10.00 pm and reading until 11.00pm does not count.
2. Minimize exposure to bright lights, two hours before going to bed (including TV.)Try dimmer switches or candles.
3. Sleep in a room that in completely dark.
4. Avoid caffeine, sugar and nicotine after lunch. These are stimulants which trigger the release of cortisol.
5. Drink plenty of water. If dehydrated the body thinks it is in stress. Again more stress hormones, which are awakening hormones.
Another thing to understand is that the body cannot tell the difference between different types of stress. So if it is bills you cannot pay, an arguement with a partner of a fall down the stairs, it is all just stress as far as your body is concerened. So stress releases cortisol, which we now know as the wake up hormone, therefore it is of upmost importance that a calm frame of mind is reached before going to sleep.
Circadian Rhythm is closely linked to Entrainment which will be the subject of our next blog.
Post by Simon Sheridan
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