Hormonal
Total sleep time and sleep efficiency are significantly modulated by the circadian phase, being highest when the scheduled sleep episode coincides with the falling and plateau phases of the core body temperature rhythm, and lowest when it coincides with the rising phase.
For the most consolidated sleep, schedule your main sleep block during the time when your body temperature is falling and at its lowest (typically late night/early morning). Avoid scheduling long sleep blocks when your body temperature is rising (late afternoon/early evening), as this leads to shorter, less efficient sleep.
TST and sleep efficiency varied significantly with the phase of the circadian rhythm... TST and sleep efficiency were highest when the midpoint of the scheduled sleep episodes were located on the falling and plateau phase of the curve... TST and sleep efficiency decreased as the midpoint of the scheduled sleep episodes approached the maximum of the rhythm.
Why this rating
Robust experimental design with forced desynchrony protocol.
Source
Contribution of the circadian pacemaker and the sleep homeostat to sleep propensity, sleep structure, electroencephalographic slow waves, and sleep spindle activity in humans
Derk‐Jan Dijk et al. · Journal of Neuroscience · 1995
DOI 10.1523/jneurosci.15-05-03526.1995
More from this paper
- The endogenous circadian pacemaker significantly modulates sleep propensity, with sleep latency being shortest (highest propensity) when sleep coincides with the minimum of the core body temperature rhythm, and longest (lowest propensity) when it coincides with the maximum.Strong
- The circadian pacemaker significantly modulates the amount of REM sleep, with maximum REM sleep occurring shortly after the minimum of the core body temperature rhythm, and minimum REM sleep occurring during the plateau phase.Strong
- Slow-wave activity (SWA, 0.75-4.5 Hz) in non-REM sleep is modulated by both the circadian pacemaker and the homeostatic sleep process, with the circadian modulation peaking around the minimum of the core body temperature rhythm.Strong
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