You might have noticed that falling asleep is sometimes more natural than other times. You might have also noticed that sometimes when you're tired in the evening, the tiredness eventually goes away and then it becomes hard to fall asleep. These are signs that you have just passed your bedtime window.
From last weeks lesson, you might remember that there are processes which regulate your day rhythm: the circadian clock and sleep pressure. Together, circadian clock and sleep pressure create a time frame, called the bedtime window inside which it is the easiest for you to fall asleep. Reaching your bedtime window means that has been enough build-up in sleep pressure. For other people, it is easy to notice this window, while for others it is harder. Bedtime window is also regulated by the circadian clock, keeping the time frame of the bedtime window relatively same every night. This is also the fundamental reason why should aim to keep bedtimes in check and your day rhythm in balance. When you use Nyxo to track your sleep, we automatically calculate your optimal bedtime window, which you find in the diary view. Missing your optimal bedtime window might temporarily make you feel less tired and affect the time it takes for you to fall asleep when you finally go to bed.
Example Habits to try:
Partonen, T. (2014). Lisää unta – Kiireen lyhyt historia. Helsinki: Duodecim.
Walker, M. (2017). Why we sleep: Unlocking the power of sleep and dreams. Simon and Schuster.