Ī byproduct of cellular metabolism, adenosine lowers your brain activity and makes you feel sleepy. It starts with an inhibitory neurotransmitter called adenosine. But the “why” is what’s interesting here. We all know that from experience, of course. Quite simply, the longer you’re awake, the more likely you are to fall asleep. Sleep drive is a biological “hunger” for sleep that accumulates while you’re awake. (For even more nutrition, health, and coaching solutions that actually work, sign up for our FREE weekly newsletter, The Smartest Coach in the Room.) Factor #1: Sleep Drive (Process S) Here’s a look at each, along with a third factor, your fight-or-flight response. These factors align to the 24-hour light/dark cycle. According to this theory, first proposed over 30 years ago, two main factors interact to orchestrate seamless transitions between sleep and wake: To fully explain, let’s start with what’s known as the 2-process model of sleep regulation. But this oversimplification is what leaves many people dragging. After all, everyone’s familiar with the concept of “catching up on sleep” after a late night out. One night’s sleep impacts the next day’s wakefulness, which impacts the next night’s sleep. To understand sleep, don’t think about it as an isolated daily event, but rather as a 24-hour sleep/wake pattern.ĭay and night are linked in a continuous loop. Ultimately, the biological process of sleep is controlled by three factors. In reality, there are likely dozens of unknown biological and psychological benefits to a good night’s sleep that are yet to be discovered. This is true both for our social and emotional experiences and for “muscle memory.” Sleep is also the time when your brain consolidates information learned during the day and stores it in long-term memory. Sleep lowers a host of inflammatory biomarkers and boosts recovery hormones. (Or else.)ĭuring sleep, a few really important things happen. You drain your battery power during the day, and you need to recharge at night. Sleep is a biological necessity akin to drinking water. (At least not for long.) Anyone who’s ever experienced insomnia or fallen asleep in an embarrassing situation can tell you that. While we often have lots of wants and desires around sleep, we can’t influence it with motivation, willpower, or attitude. If not, simply scroll over the video player or click here to jump to the next section.) Jennifer Martin, discuss this article in even more detail, check out the video below. It’ll help you optimize your natural 24-hour sleep/wake cycle, so you can feel more energetic, mentally sharp, and emotionally strong-every waking hour of your day. This article is your how-to guide-for how to sleep better. The key is understanding the biological factors that influence your (or your client’s) ability to fall asleep, stay asleep, and wake feeling rested. The good news: Getting a truly restorative night’s rest is within your reach. But what to do about it? That’s where many folks could use some help. People complain about needing more sleep all the time. This probably isn’t a revelation, of course. The real problem: You’re just not getting enough sleep. Now here you are: About to embark on yet another overscheduled day, and you’ve blown your one chance for some exercise.Īnd you’re left wondering: “Why can’t I get motivated to work out in the morning?”Īs a sleep scientist and professor of medicine at UCLA, I can tell you with confidence: Repeatedly hitting the snooze button has nothing to do with motivation. After the third time, your partner told you to “shut that damn thing off!” You planned to go for an early run, but when your alarm sounded, you hit snooze. It’s 7 a.m., and you’re already disgusted with yourself. CP3: How to Solve Behavior-Change Challenges.NCA3: How to Solve Common Nutrition Challenges for Athletes.NCA2: How to Create Personalized Nutrition Programs for Athletes.CDS2: How to Coach Intermittent Fasting.CP3: How to Solve The Toughest Behavior-Change Challenges.CP2: How to Talk to Clients to Help Them Change.Level 1 Sleep, Stress Management and Recovery Certification.
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