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Abstract

wake periods. In fact, this cycle regulates these activities and processes.</p><p id="22e2">What “activates” this cycle is <b>light or the absence of it</b> that “enters” our eyes and reaches a region of the brain called the hypothalamus, more specifically in the suprachiasmatic nucleus of the hypothalamus, the internal “biological clock,” located in the brain.</p><p id="c110">From the hypothalamus, signals are sent to the pineal gland in the brain when there is an absence of light. This gland is responsible for producing the sleep hormone, <b>melatonin</b>.</p><p id="768f">When there is light, signals are sent from the hypothalamus to another area: the adrenal glands. These glands produce the hormone that keeps us alert, <b>cortisol</b>.</p><p id="3d3b">It is believed that an adult deprived of light, for example, in a cave, will obey the sleep pattern of 8 hours and be awake for 16 hours regardless of the weather or time outside the cave.</p><p id="6c15">What conclusion can we draw? Our body was designed to function on a 24-hour period, our body already has a clock, we just need to adjust it and not deceive ourselves that we can live well and calmly outside the limits of our body without consequences.</p><h1 id="fdb8">Adjusting</h1><h2 id="f064">Upon Awakening</h2><p id="589d">It is believed that adjusting the time we wake up helps a lot in regulating our sleep.</p><ul><li>The first step is to set a time, preferably the same time, to wake up every day, even on holidays and weekends.</li></ul><p id="aa91">I know there is that desire to sleep a little longer on these days, but much of this desire is because our sleep is poorly regulated and we try to compensate on these days, but by readjusting, we will realize that the desire to want to sleep a little lo

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nger on these days will decrease significantly.</p><ul><li>The other step is to expose ourselves to light as soon as we wake up, preferably natural light, as no artificial light imitates natural light so well, especially the one we have at home.</li></ul><p id="6913">By doing this, we will be giving the signal to the brain that we are awake and our day has begun and that it can already do its part. With a fixed wake-up time, naturally our body can perceive that 16 hours later is the ideal time for well-deserved rest and thus facilitate sleeping earlier.</p><h2 id="5b05">To Sleep</h2><ul><li>We already know the effect of light on the brain, so it is clear that the first step before sleeping is to avoid exposure to light, at least one or two hours before going to bed.</li></ul><p id="7508">This way, our body will start to produce melatonin, which is produced in the absence of light and inhibited in the presence of light.</p><ul><li>Do not think about problems or unresolved issues in bed. Why? The substance that is produced to wake us up and keep us awake is the same that causes stress — cortisol.</li></ul><p id="14d8">Thinking too much causes stress, inhibits melatonin production, and induces cortisol production, that is, it does not let us sleep. A suggestion that experts leave is to have a diary where we take out what we have in our heads and put it in writing in the notebook. Doing this daily will help us to be less stressed before sleeping.</p><ul><li>Make the bed before going to sleep.</li><li>Keep the room cool.</li></ul><p id="4cd0">Sleep is of great importance in anyone’s life. Giving it due attention will help us to be healthier and deal better with problems and have emotional balance.</p><p id="025a">Sweet dreams, my friends!</p></article></body>

The Secret to Sleeping Early and Well Is it Really Just Setting a wake-up Time?

Balance between internal and external environment is the answer

How many hours should a human sleep per day? Some may say they sleep much less than recommended but feel very well and productive during the day, so they conclude that how many hours someone sleeps doesn’t need to be taken very seriously. But is it really like that?

There are studies that prove that between two people, one deprived of sleep and the other who slept in conditions, if exposed to the same tasks, the one who slept better will perform better than the one who didn’t. They will also have greater concentration and good disposition.

Not sleeping well brings consequences like stress, lack of emotional clarity, and even more serious consequences to our health, such as an increased risk of cardiovascular diseases, diabetes, and metabolic problems.

It is clear that sleeping well is a great remedy to prevent many health problems and give us the clarity we need to deal with day-to-day life.

How to sleep better?

Circadian Rhythm

The answer lies in the circadian cycle or rhythm. The circadian cycle is the rhythm of approximately 24 hours in which the main activities and biological processes occur, from metabolism to sleep and wake periods. In fact, this cycle regulates these activities and processes.

What “activates” this cycle is light or the absence of it that “enters” our eyes and reaches a region of the brain called the hypothalamus, more specifically in the suprachiasmatic nucleus of the hypothalamus, the internal “biological clock,” located in the brain.

From the hypothalamus, signals are sent to the pineal gland in the brain when there is an absence of light. This gland is responsible for producing the sleep hormone, melatonin.

When there is light, signals are sent from the hypothalamus to another area: the adrenal glands. These glands produce the hormone that keeps us alert, cortisol.

It is believed that an adult deprived of light, for example, in a cave, will obey the sleep pattern of 8 hours and be awake for 16 hours regardless of the weather or time outside the cave.

What conclusion can we draw? Our body was designed to function on a 24-hour period, our body already has a clock, we just need to adjust it and not deceive ourselves that we can live well and calmly outside the limits of our body without consequences.

Adjusting

Upon Awakening

It is believed that adjusting the time we wake up helps a lot in regulating our sleep.

The first step is to set a time, preferably the same time, to wake up every day, even on holidays and weekends.

I know there is that desire to sleep a little longer on these days, but much of this desire is because our sleep is poorly regulated and we try to compensate on these days, but by readjusting, we will realize that the desire to want to sleep a little longer on these days will decrease significantly.

The other step is to expose ourselves to light as soon as we wake up, preferably natural light, as no artificial light imitates natural light so well, especially the one we have at home.

By doing this, we will be giving the signal to the brain that we are awake and our day has begun and that it can already do its part. With a fixed wake-up time, naturally our body can perceive that 16 hours later is the ideal time for well-deserved rest and thus facilitate sleeping earlier.

To Sleep

We already know the effect of light on the brain, so it is clear that the first step before sleeping is to avoid exposure to light, at least one or two hours before going to bed.

This way, our body will start to produce melatonin, which is produced in the absence of light and inhibited in the presence of light.

Do not think about problems or unresolved issues in bed. Why? The substance that is produced to wake us up and keep us awake is the same that causes stress — cortisol.

Thinking too much causes stress, inhibits melatonin production, and induces cortisol production, that is, it does not let us sleep. A suggestion that experts leave is to have a diary where we take out what we have in our heads and put it in writing in the notebook. Doing this daily will help us to be less stressed before sleeping.

Make the bed before going to sleep.
Keep the room cool.

Sleep is of great importance in anyone’s life. Giving it due attention will help us to be healthier and deal better with problems and have emotional balance.

Sweet dreams, my friends!