Circadian management: Difference between revisions
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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]] | 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 | |||
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 | ||
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===Melatonin supplements=== | ===Melatonin supplements=== | ||
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. | |||
===Food=== | ===Food=== | ||
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===Night shift=== | ===Night shift=== | ||
{{TNT|Polyphasic Lifestyle}} | |||
