Tick-tack, tick-tack – tirelessly, the internal clock runs in all of us. It conveys to the body, when he should recover, or performance, you controls the body temperature, the activity of our organs, allows us to fall asleep and Wake up again – and always in the same rhythm, regardless of whether we know the actual time.
How our inner clock works, scientists have analysed in the 60s in adventurous Try. The psychologist Jürgen Aschoff was in a dark Bunker on the edge of the upper Bavarian monastery of Andechs community in a small residential complex, within a period of 25 years, around 300 Volunteers each for several weeks moved in. A watch they had.
A day has 25 hours
“All under natural conditions, observable days periodic processes remain the same,” said Aschoff, who worked since 1958 at the Max-Planck-Institute for behavioural physiology, and his observations. In simple words, even Though day lacked light and clock, knew the study participants to sleep when it was time and Wake up.
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The Experiment showed, however, that a 24-hour day corresponds to the natural body rhythm of the people. Our inner clock is ticking in a 25-hour rhythm. “To compensate, we need sunlight,” explains Joachim Ficker, head of the sleep medical center at Nuremberg hospital. “It helps the body to synchronize its internal clock with the external 24-hour rhythm.”
Appropriately positioned, the nature of the clock in the body that react to light changes. Behind the eyes, where the optic nerves cross, sits a small collection of nerve cells. In the evening, or when it is dark, they send signals to the so-called pineal gland in the brain, which then sets the neurotransmitter Melatonin free. This ensures that we are tired and sleep. Conversely, the System also responds to light, and switches the body to activity.
Light off, blinds sealing
“For healthy sleep, it is important, therefore, that it is completely dark,” explains Ficker. “Even small LED lights can disrupt.” Similarly, it needs to rest for a restful sleep. A role is also played by the temperature. It should be cool in the bedroom, between 18 and 21 degrees. A precise indication of the sleep does not want to set researchers. “Women freeze often earlier than men. How cool is cool enough, everyone must test for themselves.”
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It is similar with the duration of sleep. In the Bunker, and in similar experiments, the study participants on average slept about eight hours. In the case of each individual can vary greatly. “Children and young people sleep ten hours or more. This is also important for their development,” says Ficker. At best, you could find out your own sleep needs on holiday. After a few days without the alarm clock, he commute to the individually correct value.
Logical Fallacy
The time of day, too much sleep, plays for a healthy sleep, however, no role. “The misconception that you sleep before midnight is best, but it already has a logical Background,” says Ficker. “In the first two to four hours after falling Asleep sleeping very deeply.” Who is going to bed early, experienced this Phase before midnight. With the time of day, the depth of sleep but nothing to do.
No matter what time, decides deep sleep over the Regeneration of the body. Heart rate, respiratory rate and blood pressure drop significantly. “The body is shutting down, so that cells and organs can be repaired,” explains Ficker. In the second half of Sleep, the body is more often in a state similar to being awake. The brain is active, heart rate and breathing to take, blood pressure rises. Eyes flickering eyelids. In dreams from this sleep phase, we can remind ourselves very often.
“The sleep pattern is always similar, regardless of when we go to sleep,” says Ficker. “The times should be fairly regular.” Shift workers or people with jet often due to the time zones, run the risk, to bring out your inner clock, and thus the Regeneration of the body in a mess. You have a higher risk for strokes, heart attacks, Obesity, and metabolic disorders such as type II Diabetes or high blood fat levels, which in turn increases the stroke and heart attack risk. Also, the memory suffers – for example, names are forgotten more easily.
How can sleep disorders be avoided? On average, two out of three Germans had in your life ever have trouble Sleeping, reported the fucker. “Usually you can’t sleep because the thoughts of anything.” A few basic tips can help:
1. Not next to the unfinished work sleep. Who has his files or the basket of Laundry near the bed, can be worse off.
2. A half hour before you want to get some sleep, calm can.
3. To-bed-going rituals create: Before Sleep, read something from the thoughts of the carousel distract.
4. Who fall Asleep frequently things shoot in the head, he still do have to, can a piece of paper and a pen next to the bed lay. Thoughts write down pieces of paper is put away and the next day edit. Conclusion: this is Not the sleep you get before midnight, but the first two to four hours is especially low. Important for a healthy sleep, regular sleep times. So the body is able to regenerate and lightweight healthy and powerful.The author follow on Twitter
