Circadian management - Revision history

Admin: /* Melatonin supplements */

2020-12-23T19:51:25Z

Melatonin supplements

← Older revision		Revision as of 19:51, 23 December 2020
Line 65:		Line 65:

	===Melatonin supplements===		===Melatonin supplements===
	Melatonin supplements ~~has the effect of counteracting~~ the circadian shift caused light. However, they may have adverse effects, such as lengthening sleep and/or n. In the long term , the health effects of supplementing melatonin is unclear. Nevertheless, it can be an effective short-term substitute for dark period to allow for a more stable circadian rhythm and ensure the quality of SWS. They should be taken shortly before sleep.		Melatonin supplements can also counteract the circadian shift caused by light. However, they may have adverse effects, such as lengthening sleep and/or increasing sleep inertia. In the long term , the health effects of supplementing melatonin is unclear. Nevertheless, it can be an effective short-term substitute for dark period to allow for a more stable circadian rhythm and ensure the quality of SWS. They should be taken shortly before sleep.

	It is recommended to use as little dose as possible (<1 mg). Most supplements contain doses that are well in excess of the effective dose. Though melatonin has little toxicity, at higher doses the side effects become more pronounced.		It is recommended to use as little dose as possible (<1 mg). Most supplements contain doses that are well in excess of the effective dose. Though melatonin has little toxicity, at higher doses the side effects become more pronounced.

Admin: /* Melatonin supplements */

2020-12-23T19:50:10Z

Melatonin supplements

← Older revision		Revision as of 19:50, 23 December 2020
Line 65:		Line 65:

	===Melatonin supplements===		===Melatonin supplements===
			Melatonin supplements has the effect of counteracting the circadian shift caused light. However, they may have adverse effects, such as lengthening sleep and/or n. In the long term , the health effects of supplementing melatonin is unclear. Nevertheless, it can be an effective short-term substitute for dark period to allow for a more stable circadian rhythm and ensure the quality of SWS. They should be taken shortly before sleep.

			It is recommended to use as little dose as possible (<1 mg). Most supplements contain doses that are well in excess of the effective dose. Though melatonin has little toxicity, at higher doses the side effects become more pronounced.

	===Food===		===Food===

Admin at 04:42, 22 December 2020

2020-12-22T04:42:20Z

← Older revision		Revision as of 04:42, 22 December 2020
Line 77:		Line 77:

	===Night shift===		===Night shift===

			{{TNT\|Polyphasic Lifestyle}}

Admin at 04:29, 22 December 2020

2020-12-22T04:29:24Z

← Older revision		Revision as of 04:29, 22 December 2020
Line 1:		Line 1:
	Circadian management includes various ways to optimise one's [[Wikipedia:Circadian rhythm\|circadian rhythm]] with respect to one's sleep schedule. The stability as well as the alignment of your circadian rhythm is critical to maintaining the quality of your sleep. However, depending on the timings of your sleeps and your scheduling restraints, you may or may not be able to sleep at optimal hours. To this end, it is possible to mitigate the effects of suboptimal sleep timings through shifting the circadian rhythm itself.		'''Circadian management''' includes various ways to optimise one's [[Wikipedia:Circadian rhythm\|circadian rhythm]] with respect to one's sleep schedule. The stability as well as the alignment of your circadian rhythm is critical to maintaining the quality of your sleep. However, depending on the timings of your sleeps and your scheduling restraints, you may or may not be able to sleep at optimal hours. To this end, it is possible to mitigate the effects of suboptimal sleep timings through shifting the circadian rhythm itself.

	== Circadian structure ==		== Circadian structure ==
	[[File:Circadian human.png\|thumb\|Typical circadian timings of physiological processes]]		[[File:Circadian human.png\|thumb\|Typical circadian timings of physiological processes]]
	The circadian rhythm regulates a range of physiological processes that controls sleep-wake cycles. These rhythms are synchronized to [[Wikipedia:Local mean time\|local solar time]] ~~(rather than clock time)~~ when they are stabilised. In some regions, local clock time can differ substantially from the solar time, and additional consideration is required to correctly plan circadian management measures.		The circadian rhythm regulates a range of physiological processes that controls sleep-wake cycles. These rhythms are synchronized to [[Wikipedia:Local mean time\|local solar time]] when they are stabilised.
	[[File:Solar vs clock time.png\|thumb\|Those living in red regions should subtract hours from their clock time to get the solar time, and those living in blue regions should add hours. The number of hours is to add can be seen according to the colour legend below.]]
			Note that, in some regions, ''local clock time'' can differ substantially from the ''solar time'', and additional consideration is required to correctly plan circadian management measures.
			[[File:Solar vs clock time.png\|thumb\|Those living in red regions should subtract hours from their clock time to get the solar time, and those living in blue regions should add hours. The number of hours to add can be seen according to the colour legend below.]]
	{\| class="wikitable"		{\| class="wikitable"
	\|+Typical circadian markers		\|+Typical circadian markers

Admin: /* Methods */

2020-12-22T04:23:59Z

Methods

← Older revision		Revision as of 04:23, 22 December 2020
Line 47:		Line 47:

	Light exposure prior to the temperature nadir results in a delay of circadian rhythms, whereas light exposure after the temperature nadir causes phase advances. Note that there is a dead zone in the middle of the day where bright light exposure has no effect on the timing of circadian rhythms. In contrast, melatonin administered in the beginning of the night advances the circadian rhythm, while melatonin in the morning delays the circadian rhythm.		Light exposure prior to the temperature nadir results in a delay of circadian rhythms, whereas light exposure after the temperature nadir causes phase advances. Note that there is a dead zone in the middle of the day where bright light exposure has no effect on the timing of circadian rhythms. In contrast, melatonin administered in the beginning of the night advances the circadian rhythm, while melatonin in the morning delays the circadian rhythm.
	]]
	===Dark period===		===Dark period===
	{{main\|Dark period}}		{{main\|Dark period}}
Line 57:		Line 57:

	===Daylight lamps===		===Daylight lamps===
			[[File:Daylight lamp.jpg\|thumb\|Daylight lamp example (10000 lux). [https://www.amazon.com/Therapy-UV-Free-Brightness-Adjustable-Standing/dp/B07SJYVRD4 Amazon link (not sponsored)]]]
			Though necessary in appropriate amounts, it is also possible to have too much dark period. This may occur when the local day length is too short (winter), or when the dark period extends too much into the daylight hours on [[#late core\|late core]] schedules.

			To avoid circadian instability due to excessive darkness, daylight lamps can be used to artificially simulate daylight, lengthening photoperiod. Daylight lamps are very bright white lamps often used as a treatment for [[Wikipedia:seasonal affective disorder\|seasonal affective disorder]].

	===Melatonin supplements===		===Melatonin supplements===

Admin: changed green to blue

2020-12-21T05:17:58Z

changed green to blue

← Older revision		Revision as of 05:17, 21 December 2020
Line 4:		Line 4:
	[[File:Circadian human.png\|thumb\|Typical circadian timings of physiological processes]]		[[File:Circadian human.png\|thumb\|Typical circadian timings of physiological processes]]
	The circadian rhythm regulates a range of physiological processes that controls sleep-wake cycles. These rhythms are synchronized to [[Wikipedia:Local mean time\|local solar time]] (rather than clock time) when they are stabilised. In some regions, local clock time can differ substantially from the solar time, and additional consideration is required to correctly plan circadian management measures.		The circadian rhythm regulates a range of physiological processes that controls sleep-wake cycles. These rhythms are synchronized to [[Wikipedia:Local mean time\|local solar time]] (rather than clock time) when they are stabilised. In some regions, local clock time can differ substantially from the solar time, and additional consideration is required to correctly plan circadian management measures.
	[[File:Solar vs clock time.png\|thumb\|Those living in red regions should subtract hours from their clock time to get the solar time, and those living in ~~green~~ regions should add hours. The number of hours is to add can be seen according to the colour legend below.]]		[[File:Solar vs clock time.png\|thumb\|Those living in red regions should subtract hours from their clock time to get the solar time, and those living in blue regions should add hours. The number of hours is to add can be seen according to the colour legend below.]]
	{\| class="wikitable"		{\| class="wikitable"
	\|+Typical circadian markers		\|+Typical circadian markers

Admin at 05:07, 21 December 2020

2020-12-21T05:07:05Z

← Older revision		Revision as of 05:07, 21 December 2020
Line 42:		Line 42:
	==Methods==		==Methods==
	A variety of methods can be used to optimise one's circadian rhythm. For schedules that are close to optimal ones, relatively little intervention is needed, whereas for drastically shifted schedules, strict observance of below practices wil be required.		A variety of methods can be used to optimise one's circadian rhythm. For schedules that are close to optimal ones, relatively little intervention is needed, whereas for drastically shifted schedules, strict observance of below practices wil be required.

			[[File:light melatonin circadian.jpg\|thumb\|right\|Circadian phase response curves to light and melatonin, with 0 defined to be the nadir of the circadian core temperature rhythm.<br>
			Source: Zhu, L., & Zee, P. C. (2012). Circadian rhythm sleep disorders. Neurologic clinics, 30(4), 1167–1191. https://doi.org/10.1016/j.ncl.2012.08.011]]

			Light exposure prior to the temperature nadir results in a delay of circadian rhythms, whereas light exposure after the temperature nadir causes phase advances. Note that there is a dead zone in the middle of the day where bright light exposure has no effect on the timing of circadian rhythms. In contrast, melatonin administered in the beginning of the night advances the circadian rhythm, while melatonin in the morning delays the circadian rhythm.
			]]
	===Dark period===		===Dark period===
	{{main\|Dark period}}		{{main\|Dark period}}

Admin: /* Circadian structure */

2020-12-21T04:55:57Z

Circadian structure

← Older revision		Revision as of 04:55, 21 December 2020
Line 4:		Line 4:
	[[File:Circadian human.png\|thumb\|Typical circadian timings of physiological processes]]		[[File:Circadian human.png\|thumb\|Typical circadian timings of physiological processes]]
	The circadian rhythm regulates a range of physiological processes that controls sleep-wake cycles. These rhythms are synchronized to [[Wikipedia:Local mean time\|local solar time]] (rather than clock time) when they are stabilised. In some regions, local clock time can differ substantially from the solar time, and additional consideration is required to correctly plan circadian management measures.		The circadian rhythm regulates a range of physiological processes that controls sleep-wake cycles. These rhythms are synchronized to [[Wikipedia:Local mean time\|local solar time]] (rather than clock time) when they are stabilised. In some regions, local clock time can differ substantially from the solar time, and additional consideration is required to correctly plan circadian management measures.
	[[File:Solar time ~~map~~.~~jpg~~\|thumb\|Those living in red regions should subtract hours from their clock time to get the solar time, and those living in green regions should add hours. The number of hours is to add can be seen according to the colour legend below.]]		[[File:Solar vs clock time.png\|thumb\|Those living in red regions should subtract hours from their clock time to get the solar time, and those living in green regions should add hours. The number of hours is to add can be seen according to the colour legend below.]]
	{\| class="wikitable"		{\| class="wikitable"
	\|+Typical circadian markers		\|+Typical circadian markers

Admin: /* Methods */ add dark period summary section

2020-12-21T04:55:25Z

Methods: add dark period summary section

← Older revision		Revision as of 04:55, 21 December 2020
Line 41:		Line 41:

	==Methods==		==Methods==
			A variety of methods can be used to optimise one's circadian rhythm. For schedules that are close to optimal ones, relatively little intervention is needed, whereas for drastically shifted schedules, strict observance of below practices wil be required.
			===Dark period===
			{{main\|Dark period}}
			Dark period is a fixed daily period in which little or no melatonin-suppressing light should be allowed to enter the eyes. This is done because melatonin is essential to the stability of one's circadian rhythm. Blue, and to a lesser extent green light greatly suppresses and delays melatonin production. Left uncontrolled, this would significantly destabilise sleep and compromise its quality.

	~~===Dark~~ period~~===~~		Using red- or orange-coloured laser goggles is the most common way to achieve this. For each schedule type, there is a set of recommended dark period timings, detailed in the napchart in schedule pages. It is also strongly recommended to avoid food intake and exercise in this period to align with the body's tendency to rest at night.

			Those doing shifted schedules and those living near the poles may find the need to maintain dark period during daylight hours. This requires additional caution, as daylight is too strong to overcome with goggles alone. It is advised to stay indoors and use blackout curtains for this purpose.

	===Daylight lamps===		===Daylight lamps===

			===Melatonin supplements===

	===Food===		===Food===

			===Exercise===

	==Examples==		==Examples==

Admin: /* Circadian structure */

2020-12-21T04:36:46Z

Circadian structure

← Older revision		Revision as of 04:36, 21 December 2020
Line 4:		Line 4:
	[[File:Circadian human.png\|thumb\|Typical circadian timings of physiological processes]]		[[File:Circadian human.png\|thumb\|Typical circadian timings of physiological processes]]
	The circadian rhythm regulates a range of physiological processes that controls sleep-wake cycles. These rhythms are synchronized to [[Wikipedia:Local mean time\|local solar time]] (rather than clock time) when they are stabilised. In some regions, local clock time can differ substantially from the solar time, and additional consideration is required to correctly plan circadian management measures.		The circadian rhythm regulates a range of physiological processes that controls sleep-wake cycles. These rhythms are synchronized to [[Wikipedia:Local mean time\|local solar time]] (rather than clock time) when they are stabilised. In some regions, local clock time can differ substantially from the solar time, and additional consideration is required to correctly plan circadian management measures.
	[[File:Solar time map.jpg\|thumb\|Those living in red regions should subtract hours from their clock time to get the solar time, and those living in green regions should add hours. The number of hours is to add can be seen according to the colour legend below.~~\|link=Special:FilePath/Solar_time_map~~]]		[[File:Solar time map.jpg\|thumb\|Those living in red regions should subtract hours from their clock time to get the solar time, and those living in green regions should add hours. The number of hours is to add can be seen according to the colour legend below.]]
	{\| class="wikitable"		{\| class="wikitable"
	\|+Typical circadian markers		\|+Typical circadian markers

← Older revision		Revision as of 04:29, 22 December 2020
Line 1:		Line 1:
	Circadian management includes various ways to optimise one's [[Wikipedia:Circadian rhythm\|circadian rhythm]] with respect to one's sleep schedule. The stability as well as the alignment of your circadian rhythm is critical to maintaining the quality of your sleep. However, depending on the timings of your sleeps and your scheduling restraints, you may or may not be able to sleep at optimal hours. To this end, it is possible to mitigate the effects of suboptimal sleep timings through shifting the circadian rhythm itself.		'''Circadian management''' includes various ways to optimise one's [[Wikipedia:Circadian rhythm\|circadian rhythm]] with respect to one's sleep schedule. The stability as well as the alignment of your circadian rhythm is critical to maintaining the quality of your sleep. However, depending on the timings of your sleeps and your scheduling restraints, you may or may not be able to sleep at optimal hours. To this end, it is possible to mitigate the effects of suboptimal sleep timings through shifting the circadian rhythm itself.

	== Circadian structure ==		== Circadian structure ==
	[[File:Circadian human.png\|thumb\|Typical circadian timings of physiological processes]]		[[File:Circadian human.png\|thumb\|Typical circadian timings of physiological processes]]
	The circadian rhythm regulates a range of physiological processes that controls sleep-wake cycles. These rhythms are synchronized to [[Wikipedia:Local mean time\|local solar time]] ~~(rather than clock time)~~ when they are stabilised. In some regions, local clock time can differ substantially from the solar time, and additional consideration is required to correctly plan circadian management measures.		The circadian rhythm regulates a range of physiological processes that controls sleep-wake cycles. These rhythms are synchronized to [[Wikipedia:Local mean time\|local solar time]] when they are stabilised.
	[[File:Solar vs clock time.png\|thumb\|Those living in red regions should subtract hours from their clock time to get the solar time, and those living in blue regions should add hours. The number of hours is to add can be seen according to the colour legend below.]]
			Note that, in some regions, ''local clock time'' can differ substantially from the ''solar time'', and additional consideration is required to correctly plan circadian management measures.
			[[File:Solar vs clock time.png\|thumb\|Those living in red regions should subtract hours from their clock time to get the solar time, and those living in blue regions should add hours. The number of hours to add can be seen according to the colour legend below.]]
	{\| class="wikitable"		{\| class="wikitable"
	\|+Typical circadian markers		\|+Typical circadian markers

← Older revision		Revision as of 05:17, 21 December 2020
Line 4:		Line 4:
	[[File:Circadian human.png\|thumb\|Typical circadian timings of physiological processes]]		[[File:Circadian human.png\|thumb\|Typical circadian timings of physiological processes]]
	The circadian rhythm regulates a range of physiological processes that controls sleep-wake cycles. These rhythms are synchronized to [[Wikipedia:Local mean time\|local solar time]] (rather than clock time) when they are stabilised. In some regions, local clock time can differ substantially from the solar time, and additional consideration is required to correctly plan circadian management measures.		The circadian rhythm regulates a range of physiological processes that controls sleep-wake cycles. These rhythms are synchronized to [[Wikipedia:Local mean time\|local solar time]] (rather than clock time) when they are stabilised. In some regions, local clock time can differ substantially from the solar time, and additional consideration is required to correctly plan circadian management measures.
	[[File:Solar vs clock time.png\|thumb\|Those living in red regions should subtract hours from their clock time to get the solar time, and those living in ~~green~~ regions should add hours. The number of hours is to add can be seen according to the colour legend below.]]		[[File:Solar vs clock time.png\|thumb\|Those living in red regions should subtract hours from their clock time to get the solar time, and those living in blue regions should add hours. The number of hours is to add can be seen according to the colour legend below.]]
	{\| class="wikitable"		{\| class="wikitable"
	\|+Typical circadian markers		\|+Typical circadian markers

← Older revision		Revision as of 04:55, 21 December 2020
Line 4:		Line 4:
	[[File:Circadian human.png\|thumb\|Typical circadian timings of physiological processes]]		[[File:Circadian human.png\|thumb\|Typical circadian timings of physiological processes]]
	The circadian rhythm regulates a range of physiological processes that controls sleep-wake cycles. These rhythms are synchronized to [[Wikipedia:Local mean time\|local solar time]] (rather than clock time) when they are stabilised. In some regions, local clock time can differ substantially from the solar time, and additional consideration is required to correctly plan circadian management measures.		The circadian rhythm regulates a range of physiological processes that controls sleep-wake cycles. These rhythms are synchronized to [[Wikipedia:Local mean time\|local solar time]] (rather than clock time) when they are stabilised. In some regions, local clock time can differ substantially from the solar time, and additional consideration is required to correctly plan circadian management measures.
	[[File:Solar time ~~map~~.~~jpg~~\|thumb\|Those living in red regions should subtract hours from their clock time to get the solar time, and those living in green regions should add hours. The number of hours is to add can be seen according to the colour legend below.]]		[[File:Solar vs clock time.png\|thumb\|Those living in red regions should subtract hours from their clock time to get the solar time, and those living in green regions should add hours. The number of hours is to add can be seen according to the colour legend below.]]
	{\| class="wikitable"		{\| class="wikitable"
	\|+Typical circadian markers		\|+Typical circadian markers

← Older revision		Revision as of 04:36, 21 December 2020
Line 4:		Line 4:
	[[File:Circadian human.png\|thumb\|Typical circadian timings of physiological processes]]		[[File:Circadian human.png\|thumb\|Typical circadian timings of physiological processes]]
	The circadian rhythm regulates a range of physiological processes that controls sleep-wake cycles. These rhythms are synchronized to [[Wikipedia:Local mean time\|local solar time]] (rather than clock time) when they are stabilised. In some regions, local clock time can differ substantially from the solar time, and additional consideration is required to correctly plan circadian management measures.		The circadian rhythm regulates a range of physiological processes that controls sleep-wake cycles. These rhythms are synchronized to [[Wikipedia:Local mean time\|local solar time]] (rather than clock time) when they are stabilised. In some regions, local clock time can differ substantially from the solar time, and additional consideration is required to correctly plan circadian management measures.
	[[File:Solar time map.jpg\|thumb\|Those living in red regions should subtract hours from their clock time to get the solar time, and those living in green regions should add hours. The number of hours is to add can be seen according to the colour legend below.~~\|link=Special:FilePath/Solar_time_map~~]]		[[File:Solar time map.jpg\|thumb\|Those living in red regions should subtract hours from their clock time to get the solar time, and those living in green regions should add hours. The number of hours is to add can be seen according to the colour legend below.]]
	{\| class="wikitable"		{\| class="wikitable"
	\|+Typical circadian markers		\|+Typical circadian markers