2,083
edits
Changes
From Polyphasic Sleep Wiki
Created page with "Circadian management includes various ways to optimise one's circadian rhythm with respect to one's sleep schedule. The stability as well as the..."
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 ==
[[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]] when they are stabilised.
{| class="wikitable"
|+Typical circadian markers
!Local Solar Time
!Marker
!Note
|-
|21:00-00:00
|SWS peak
|
|-
|01:00-03:00
|Lowest alertness
|Sleep is most favoured in this time
|-
|04:00-06:00
|Min. body tempeturature
|This may or may not be the time with the strongest subjective feeling of coldness
|-
|06:00-09:00
|REM peak
|
|-
|09:00-11:00
|Highest alertness
|
|-
|11:00-17:00
|Daytime nap zone
|This corresponds to the circadian dip in the early afternoon.
|-
|17:00-19:00
|Max. body temperature
|
|}
== Methods ==
=== Dark period ===
=== Daylight lamps ===
=== Food ===
== Examples ==
=== Late core ===
=== Early core ===
=== Night shift ===
== Circadian structure ==
[[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]] when they are stabilised.
{| class="wikitable"
|+Typical circadian markers
!Local Solar Time
!Marker
!Note
|-
|21:00-00:00
|SWS peak
|
|-
|01:00-03:00
|Lowest alertness
|Sleep is most favoured in this time
|-
|04:00-06:00
|Min. body tempeturature
|This may or may not be the time with the strongest subjective feeling of coldness
|-
|06:00-09:00
|REM peak
|
|-
|09:00-11:00
|Highest alertness
|
|-
|11:00-17:00
|Daytime nap zone
|This corresponds to the circadian dip in the early afternoon.
|-
|17:00-19:00
|Max. body temperature
|
|}
== Methods ==
=== Dark period ===
=== Daylight lamps ===
=== Food ===
== Examples ==
=== Late core ===
=== Early core ===
=== Night shift ===
