Changing sleep patterns / circadian rhythm - How long will it take?
At the moment I am sleeping random, ridiculous hours, for example friday night I slept from 5am to 4pm, and the night before 2am to 1pm - and I just feel lethargic all day.
So, I have decided to try to change my sleep patterns so I wake up in the mornings rather than afternoons - today I woke up at 10 o'clock after various alarms having gone to bed at 2am.
I would like to know how long I have to keep this up for before it feels relatively natural to be getting up at around 9/10 am.
Good question. Unfortunately it may never seem normal to get up in the AM hours. I know people that can not function during the daylight hours (no their not vamps lol) just wired different I guess. They have to take 3rd shift jobs, etc to feel normal, and that's okay, that's what's normal for them. (+ info
Explain what Melatonin has to do with "Circadian Rhythm Disorders"?
I would also need to understand what "circadian rhythm disorder" means.
Melatonin is a hormone naturally secreted in the brain. "Circadian Rhythm" is the cycle that your body goes through for sleeping and waking. When it is time to sleep the brain will release melatonin to help you fall asleep. If you stay awake and party or do shift work you will mess up your rhythm. Repeated messings can create a disorder. Your body does not know when to secrete the correct hormones. Using melatonin at a regular time for a few nights can help to reset the rhythm. Prolonged use is to be avoided. (+ info
What is the healthiest time to wake up and go to sleep based off your circadian rhythm?
I just need to know what is the best time to wake up assuming that the lastest i go to bed is 10 p.m., i heard waking up a sunrise is the healthiest but can anybody substatiate that?
When the sun rises, the light turns down your melatonin, so yes shortly after sunrise is normal biologically.
Then sleep when the sun sets... or when the melatonin increases.
The melatonin is your circadian regulator from your pineal gland. (+ info
I need ideas for an Educational Activity about Circadian Rhythm Sleep Disorder?
like some sort of game, presentation, activity, etc that i can do with my psychology class
hmm, well i don't even know what that is!
i'll just guess some random things ;)
flash cards, puppet show, word association, nap time, sing a longs, a video... ahaha i'm just throwing random things out there because i have no clue what you're even talking about.
love you! (+ info
Circadian rhythm sleep disorder?
I always go to sleep after midnight and always wake up after noon. ( Iwork at home, at my own hours)
Whenever i try getting up early, like when i under-sleep and go to sleep ealier and get up early the next day, i usually get into a rhymn where i wake up at 4, go to sleep at 7(this has happened many times before) for a couple of weeks then slowly i go to sleep later and later, until i get back into my old cycle.
Do you think i have this disorder?
Not necessarily. You could see a doctor. I'd ask about it at the next check-up, if I were you.
Everyone is different, and also need different amounts of sleep. When I was a teenager, I slept 12 hours a day anytime I could-much of the summer and weekends.
Another point is-the more you sleep, the more sleep you will need, just like people who eat too much, it becomes a habit and your body 'thinks' it needs that amount.
Try to 're-set' your biological sleep clock, if it is important to you, because it will be a bit of work and take some dedication like a diet or breaking a long standing habit.
You go to bed a little earlier and get up earlier each day, but stick to it. I think you have done this before, but then you slid back into your old pattern.
The trick is: Go outside and get some sun first thing in the morning. This tells your internal clock-Hey, this is morning, wake up!! At least 10 minutes of full sun, but longer would be better.
Another way to break this cycle is to stay up almost 24 hours, then go to bed at the time you desire to always be your regular time. Get up as close to a normal time as you can, then go get some sun. There are light boxes that are supposed to be like sunshine, but they aren't as good (and are expensive).
Research on the web about sleep and also Jet Lag. I think there are more things you can do.
Live well and do good (+ info
How can I cope with my circadian rhythm disorder?
I've had insomnia for most of my life and I just came across this new term of circadian rhythm disorder that I just diagnosed myself with... Help I don't get enough sleep!!
Like any self diagnosis, it's better and far more accurate to seek a professional instead of simply giving yourself a proper medical degree.
There are several reasons for insomnia ranging from diet to mental disorders. If you're having that much trouble sleeping, inform your doctor, get a sleep study done and find out what really is the problem. (+ info
Shift Work Sleep Disorder, or Circadian rhythm sleep disorder?
Hello! I've worked night shift (12:30 to 8:30 am) for 6 years, and just had a baby in November. I've always been overtired, not because I didn't sleep enough, but because of my shift (I think it messed with my body clock pretty bad). I've been able to deal with it, but always slept a lot to make up for it. Since I've had my son, I now sleep an average of 4-6 hours per day, (my fiance and I watch the baby in shifts.) This has really taken a toll on me, and I would like to change my shift, but right now it's not possible for several reasons. But I do this 5 days/wk, and on my weekends, I sleep at night. The day before I go back to work, I have to wake up early in the morning, I end up staying up all day, then all night, and through the first half of the next day, when I finally go to sleep at 4:00 pm. Needless to say I'm always a zombie, and have a lot of mental troubles (memory, etc.) My question is, is there a name for this, and are there RX pills I can ask about to be more awake?
Thank you for your advice! (I get plenty of caffeine LOL, but is there a non-caffeine pill you might suggest?) Thanks.
Actually, there is a name for this, as described in the 'International Classification of Sleep Disorders":
The disorder is called:
Circadian Rhythm Sleep Disorder - Shift Work Type. Or also, just "Shift Work Disorder".
Assuming you meet the criteria, you might have this disorder.
There are treatment options for shift workers. Behavioral modifications and sleep hygiene improvements may dramatically improve your symptoms.
Provigil has also recently been approved for use with this disorder.
Talk to your doctor about these options.
You will be able to find some helpful info at American Sleep Association.
Check out both links below. (+ info
How should you use a sun lamp for a circadian rhythm disorder?
I have DSPS. I recently purchased a sun lamp. At what times should I use it? I currently fall asleep 12-1 and aim for enough sleep to wake up for 6:30.
Is there a time besides in the morning to use it as well?
Turn it on right when you want to get up, 6:30. Sunlight, or the lamp, trigger your brain to wake up, essentially setting your circadian clock on when to be alert and then tired when bedtime comes. (+ info
How do I reset my circadian rhythm?
My sleeping is sooo out of whack. I am so completely exhausted by 10:00 pm, fall asleep so fast and sooo sound and am up by 2:30 am for the rest of the day (obviously not by choice). If I get to sleep a little bit later, I wake up at 3:30 am and stay up for the rest of the day. How do I reset my circadian rhythm naturally?
Try to stay out of the sun for 48 hours and set your sleep cycle by maintaining your up time ( staying awake) so If you wish to be more of a night owl and sleep longer trying keeping yourself up for those 2 or 3 hours after 10 pm I suggest addictive arcade games like tetris or bust a move puzzle bobble (my favorite)
Doing so should tucker you out and you can get a good night sleep, if you still wake up too early then STAY in bed... you force your body to maintain that post sleep feeling at least untill you meant to get up.
Repeat the process for 2 or 3 days and hopefully you will build some memory towards it. (+ info
How do I change my circadian rhythm?
I've always been a night owl, but its really not suited to my schedule anymore. I've tried to change my sleeping habits. I'll stay up for close to 24 hours and attempt to go to sleep at night. that'll work for a day, but the next night I'll get a second wind and stay up until morning. Does anyone know of an effective way to alter your circadian rhythm?
Sometimes, when a person is under alot of stress, sleep can become irregular.
I had problems falling asleep, and was precscribed medication, and then I had heard about Stemulite, which is all natural health supplement. There is a daytime and nighttime formula that is a binary formula to help maximize the benefits.
In the nighttime formula, is an all natural ingredient by the name of melatonin, which helps you fall asleep deeply. This enables REM sleep, where a person can wake up feeling refreshed and ready to take on a new day.
I decided to just take straight melatonin, and it never worked as well as the Stemulite did, and that is in part of the manufacturing of Stemulite, which was made by a doctor.
You can visit http://powerofstemulite.com to learn more and download your free report.
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Last update: September 2014