Each of us has an innate sleeping style that can affect every part of our lives, from the personal to the professional. Knowing what’s yours can help you get the most out of the hours you get up and improve the quality of your work sleeping.
What is the sleep pattern?
Your sleep style is your body’s natural inclination to it sleeping At a specific time, its temporal pattern is called. You may naturally be an early riser or more likely to stay up late. The temporal pattern can affect everything from your desire for food to Playing sports up to basal body temperature. Depending on your chronological pattern, you may feel more awake during part of the day and sleepy at other times.
The chronotype is similar to your circadian rhythm — your body’s built-in clock that determines your sleep-wake cycle — but there are differences. The circadian rhythm responds to cues in the world around us, such as light and room temperature. Then your body releases the hormone melatonin, which helps you sleep.
On the other hand, the chronological pattern is more stable. Researchers believe that your age, gender, and other genetic factors decide this.
Four sleeping patterns
To figure out your own chronological pattern, think about when you wake up naturally without commitments like work or school. It’s also when you feel focused and alert. Four common sleep patterns are:
Morning lark. Also known as early birds, they wake up early and bright. You are also more productive in the morning, with less activity in the evening.
night owl. You usually don’t go to bed until after 1 a.m. and feel most alert later in the day, although you may need to get up early in the morning. About 15% of people are night owls.
Hummingbird. Most of us fall somewhere between morning larks and night owls. Experts call this type of sleep a hummingbird, and they believe that 55% of all people are in this group. You thrive by following the standard daytime work schedule but still have enough energy to perform evening tasks.
Dual mode. Researchers are studying this fourth chronological pattern. Bimodal means that you may have morning and evening tendencies and peak activity at all time of the day.
Your sleep pattern usually depends on your gender and can change as you age. Many teensYoung and biological men are night owls, while older and biological women tend to be morning owls. Your genes may also play a role in your chronology. Researchers believe that the longer the allele in a gene that is essential for your biological clock, the more likely you are to be a morning person.
sleep style effect
So what happens when your normal sleep pattern interferes with daily life? You may be a night owl but you still have to get up for work or school at 6 am, and then sleep on your days off to make up for the sleep you missed. Experts call this difference between the things you need to do and what your body craves “socially Time difference. “
Many people change their sleep schedule on the weekend and then have a hard time falling asleep on Sunday night as they try to readjust to work the next morning. “It’s like changing time zones. It just doesn’t work very well,” says Stephen Weinsilver, MD, director of the Center for Sleep Medicine at Lenox Hill Hospital in New York City.
With the difference of social trips, you’ll probably feel tiring All the time, and it’s hard to focus when all your body wants is sleep. It can affect morning larks, too. If you usually go to bed early, you’re well on your way to finishing as the nighttime activities intensify. For example: a musician has a party that starts at 10 pm
Tips to fit your sleep style
While you cannot change your chronological pattern, knowing this can help you know when you are most productive and at your best socially and creatively.
Stick to a sleep schedule. If you are having trouble getting enough sleep, it is possible to adjust your built-in body clock for better sleep. “The secret to being a good sleeper is getting your circadian rhythm into line with your sleep schedule,” says Wensilver.
One of the most important things you can do is maintain a regular sleep schedule. Wake up and go to bed at the same time every day, even on weekends.
Reserve your bed for sleep. Limit the amount of time you spend in bed, a type of treatment called sleep restriction. Suppose you are normally in bed for 8 hours but only sleep for 6 hours. Sleep restrictions are when you are only in bed for the number of hours you sleep. You will start to sleep better and, little by little, you can spend more time in bed as long as it does not disrupt your rest.
Awaken your body. When you wake up in the morning, open the curtains or turn on the light, eat a little food and Playing sports. They act as signals to run your body clock.
Although these tips may work regardless of your sleep style, it can be difficult to change your circadian rhythm for those who are most active after sunset, such as night shift workers. Your body clock may adjust to your schedule of working at night and sleeping during the day. But if you take a few days off, you’ll likely go back to your usual way of sleeping.
“Humans have not adapted well to being nocturnal animals,” says Feinsilver. “You cannot fool Mother Nature.”