{"id":922287,"date":"2020-02-18T23:21:24","date_gmt":"2020-02-18T23:21:24","guid":{"rendered":"https:\/\/ouraring.com\/?p=922287"},"modified":"2025-12-12T17:00:14","modified_gmt":"2025-12-12T17:00:14","slug":"circadian-rhythms-bedtime","status":"publish","type":"post","link":"https:\/\/ouraring.wpengine.com\/el\/circadian-rhythms-bedtime\/","title":{"rendered":"Circadian Rhythms and Your Bedtime"},"content":{"rendered":"<p>Your body performs its daily functions with a specific, choreographed routine\u2013your circadian rhythm. Circadian refers to your body\u2019s innate 24-hour cycle based on the pattern of the sun. Your rhythm is a series of physical and chemical changes that occur based on <span style=\"color: #0000ff;\"><a rel=\"noopener noreferrer\" target=\"_blank\" style=\"color: #0000ff;\" href=\"https:\/\/ouraring.wpengine.com\/how-sleep-works\/\">your internal clocks<\/a><\/span>.<\/p>\n<p>Your circadian rhythm is genetically hardwired and influences when your energy levels, hunger, and alertness. You may not realize it, but you often feel best when your lifestyle aligns with your body\u2019s natural rhythm.<\/p>\n<h2>Circadian Preferences<\/h2>\n<p>Your internal clocks are unique. Your body has a specific preference, or \u201cchronotype,\u201d for how your circadian rhythm aligns with the sun\u2019s daily pattern. If your body is naturally more active in the morning, your chronotype is a \u201clark\u201d or \u201cearly bird.\u201d If your body is more alert in the evenings, your chronotype is a \u201cnight owl.\u201d Your type determines when your body executes certain routines:<\/p>\n<ul>\n<li><strong>Temperature<\/strong>: Your core body temperature drops near your optimal bedtime and rises again just before you wake. Night owls typically lag 2-3 hours behind early birds.<\/li>\n<li><strong>Melatonin<\/strong>: Your melatonin levels begin to increase a few hours before your ideal bedtime. Night owl melatonin levels typically increase 2-3 hours after those of early birds.<\/li>\n<li><strong>Cortisol<\/strong>: Your body initiates a rush of cortisol to jumpstart your day. Early birds receive a larger influx that arrives earlier in the morning.<\/li>\n<li><strong>Growth Hormone<\/strong>: When your circadian rhythm is aligned, a large dose of growth hormone is released in time for nighttime repairs, soon after you fall asleep. If you\u2019re out of circadian alignment, this may occur at the wrong time.<\/li>\n<\/ul>\n<p>All living organisms have circadian rhythms, however, categorizing them into distinct types is still a relatively new concept. Chronobiologists are actively exploring whether populations that live without electricity show additional chronotype diversity. In the meantime, the consensus is that the population is 40% early birds, 30% night owls, and the rest are somewhere in between.<\/p>\n<p>Although you can\u2019t change your chronotype, <span style=\"color: #0000ff;\"><a rel=\"noopener noreferrer\" target=\"_blank\" style=\"color: #0000ff;\" href=\"https:\/\/ouraring.wpengine.com\/meet-oura\">tools like Oura<\/a><\/span> can help you identify your type to better align your lifestyle with your body\u2019s optimal sleep pattern.<\/p>\n<h2>Circadian Misalignment<\/h2>\n<p>While your body can operate outside of its ideal rhythm, there are health consequences, beyond feeling hangry or struggling to stay awake in class. If your lifestyle is <span style=\"color: #0000ff;\"><a rel=\"noopener noreferrer\" target=\"_blank\" style=\"color: #0000ff;\" href=\"https:\/\/ouraring.wpengine.com\/how-sleep-works\/\">chronically misaligned with your circadian rhythm<\/a><\/span>, it can negatively impact your immune, reproductive, gastrointestinal, endocrine (hormone), and cardiovascular systems. Even getting a full night\u2019s sleep may result in a poor distribution of sleep stages if your sleep period occurs at a suboptimal time for your chronotype. Aligning with your chronotype improves your chances of <span style=\"color: #0000ff;\"><a rel=\"noopener noreferrer\" target=\"_blank\" style=\"color: #0000ff;\" href=\"https:\/\/ouraring.wpengine.com\/sleep-stages\/\">getting enough deep and REM sleep<\/a><\/span>.<\/p>\n<p>Beyond your personal circadian alignment, it\u2019s important to recognize that society is skewed in favor of early birds. Early school and work start times put night owls at a biological disadvantage. Their natural wake drive doesn\u2019t align with a typical schedule. During the week, night owls accumulate considerable sleep debt that they are unable to recover from, even if they sleep longer on weekends. The same effects are evident when circadian rhythms are disrupted by shift work.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-933543 size-large\" src=\"https:\/\/ouraring.wpengine.com\/wp-content\/uploads\/2020\/02\/Circadian-Rhythm-1024x771.png\" alt=\"\" width=\"1024\" height=\"771\" \/><\/p>\n<h2>Ideal Bedtime<\/h2>\n<p>Similar to how the sun rises each morning, your body plays out your circadian rhythm, whether or not you sleep. If you want to optimize your sleep, try to match your bedtime consistently with your body\u2019s natural rhythm. Always keep in mind\u2014you are unique, and so are your rhythms.<\/p>\n<p>Look for these positive signs to spot when you\u2019re aligned with your circadian rhythm:<\/p>\n<ul>\n<li>You had a full night\u2019s sleep (7-9 hours).<\/li>\n<li>You fall asleep in a short period of time (5-20 min).<\/li>\n<li>You aren\u2019t restless throughout the night.<\/li>\n<li>You get 20-25% REM sleep.<\/li>\n<li>You get 15-20% Deep Sleep.<\/li>\n<li>You wake up feeling well-rested.<\/li>\n<\/ul>\n<p>If you want to identify your circadian rhythm more quickly, say goodbye to your alarm for a few days\u2014or a week if you can\u2014and observe your body\u2019s natural wake time.<\/p>\n<p>You can also try resetting your body by trading in your bedside lamp for the sun\u2019s natural pattern and go camping for a weekend. If you\u2019re feeling truly adventurous, you could even follow in the footsteps of early sleep researchers and try living in a cave!<\/p>\n<p>&nbsp;<\/p>\n<hr \/>\n<p><strong>References<\/strong><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">\u00a0Walker, M. (2017). Why we sleep: Unlocking the power of sleep and dreams. Simon and Schuster.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Lack, Leon, Michelle Bailey, Nicole Lovato, and Helen Wright. \u201cChronotype differences in circadian rhythms of temperature, melatonin, and sleepiness as measured in a modified constant routine protocol.\u201d Nature and science of sleep 1 (2009): 1. (<\/span><a rel=\"noopener noreferrer\" target=\"_blank\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3630920\/\"><span style=\"font-weight: 400;\">link<\/span><\/a><span style=\"font-weight: 400;\">) <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Bailey, Sandra L., and Margaret M. Heitkemper. \u201cCircadian rhythmicity of cortisol and body temperature: morningness-eveningness effects.\u201d <\/span><i><span style=\"font-weight: 400;\">Chronobiology international<\/span><\/i><span style=\"font-weight: 400;\"> 18, no. 2 (2001): 249-261. (<\/span><a rel=\"noopener noreferrer\" target=\"_blank\" href=\"https:\/\/www.tandfonline.com\/doi\/abs\/10.1081\/CBI-100103189\"><span style=\"font-weight: 400;\">link<\/span><\/a><span style=\"font-weight: 400;\">) <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Kudielka, Brigitte M., Ilona S. Federenko, Dirk H. Hellhammer, and Stefan W\u00fcst. \u201cMorningness and eveningness: the free cortisol rise after awakening in \u201cearly birds\u201d and \u201cnight owls\u201d.\u201d <\/span><i><span style=\"font-weight: 400;\">Biological psychology<\/span><\/i><span style=\"font-weight: 400;\"> 72, no. 2 (2006): 141-146. (l<\/span><a rel=\"noopener noreferrer\" target=\"_blank\" href=\"https:\/\/s3.amazonaws.com\/academia.edu.documents\/42300541\/Morningness_and_eveningness_The_free_cor20160207-15250-1d8phtm.pdf\"><span style=\"font-weight: 400;\">ink<\/span><\/a><span style=\"font-weight: 400;\">) <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Cauter, Eve Van, Laurence Plat, and Georges Copinschi. \u201cInterrelations between sleep and the somatotropic axis.\u201d <\/span><i><span style=\"font-weight: 400;\">Sleep<\/span><\/i><span style=\"font-weight: 400;\"> 21, no. 6 (1998): 553-566. (<\/span><a rel=\"noopener noreferrer\" target=\"_blank\" href=\"https:\/\/academic.oup.com\/sleep\/article-pdf\/21\/6\/553\/8564987\/sleep-21-6-553.pdf\"><span style=\"font-weight: 400;\">link<\/span><\/a><span style=\"font-weight: 400;\">) <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Scheer, Frank AJL, Michael F. Hilton, Christos S. Mantzoros, and Steven A. Shea. \u201cAdverse metabolic and cardiovascular consequences of circadian misalignment.\u201d Proceedings of the National Academy of Sciences 106, no. 11 (2009): 4453-4458. (<\/span><a rel=\"noopener noreferrer\" target=\"_blank\" href=\"https:\/\/www.pnas.org\/content\/106\/11\/4453\"><span style=\"font-weight: 400;\">link<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Wright Jr, Kenneth P., Amanda L. Drake, Danielle J. Frey, Monika Fleshner, Christopher A. Desouza, Claude Gronfier, and Charles A. Czeisler. \u201cInfluence of sleep deprivation and circadian misalignment on cortisol, inflammatory markers, and cytokine balance.\u201d <\/span><i><span style=\"font-weight: 400;\">Brain, behavior, and immunity<\/span><\/i><span style=\"font-weight: 400;\"> 47 (2015): 24-34. (<\/span><a rel=\"noopener noreferrer\" target=\"_blank\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5401766\/\"><span style=\"font-weight: 400;\">link<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Roenneberg, Till, Anna Wirz-Justice, and Martha Merrow. \u201cLife between clocks: daily temporal patterns of human chronotypes.\u201d Journal of biological rhythms 18, no. 1 (2003): 80-90. (<\/span><a rel=\"noopener noreferrer\" target=\"_blank\" href=\"https:\/\/journals.sagepub.com\/doi\/pdf\/10.1177\/0748730402239679\"><span style=\"font-weight: 400;\">link<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Stothard, Ellen R., Andrew W. McHill, Christopher M. Depner, Brian R. Birks, Thomas M. Moehlman, Hannah K. Ritchie, Jacob R. Guzzetti et al. \u201cCircadian entrainment to the natural light-dark cycle across seasons and the weekend.\u201d Current Biology 27, no. 4 (2017): 508-513. (<\/span><a rel=\"noopener noreferrer\" target=\"_blank\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5335920\/\"><span style=\"font-weight: 400;\">link<\/span><\/a><span style=\"font-weight: 400;\">) <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Erren, T. C. (2018). A chronology of chronobiology. Chronobiology and Sleep, (113), 32.<\/span><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Your body performs its daily functions with a specific, choreographed routine\u2013your circadian rhythm. Circadian refers to your body\u2019s innate 24-hour cycle based on the pattern of the sun. Your rhythm is a series of physical and chemical changes that occur based on your internal clocks. Your circadian rhythm is genetically hardwired and influences when your [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":933545,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[16,90],"tags":[34],"reviewed-by":[],"class_list":["post-922287","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sleep","category-sleep-basics","tag-sleep"],"acf":{"hipaa_compliant":false,"condensed_titles_for_the_app":"","show_updated_date":false},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v28.8 (Yoast SEO v28.8) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Circadian Rhythms and Your Bedtime - \u0399\u03c3\u03c4\u03bf\u03bb\u03cc\u03b3\u03b9\u03bf THE PULSE<\/title>\n<meta name=\"description\" content=\"Your circadian rhythm is genetically hardwired and influences when your energy levels, hunger, and alertness. 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