Factors up above control how long you sleep, and how deep
your sleep is. To summarize, the factors that affect your sleep the most.
Understanding how the body temperature rhythm affects your
sleep is the key to optimizing your sleep. The body temperature rhythm is
really what makes the sleep clock a... “Clock”.
Usually, your body temperature follows the same pattern
regardless of when you go to sleep. For instance, if you routinely get up at 8
am every day, this means your body temperature begins to rise at 8 am. If you
feel drowsy for the next 3 hours, this means your body temperature is slowly
rising during this time, and hasn't reached it's peak point. For most people
the optimum peak point of body temperature is at around 6 PM to 7 PM, this is
when we are naturally most active and have the most energy. Study the previous
graph if you still aren't clear about how the body temperature rhythm flows.
If all of a sudden you revert to waking up at 6 AM instead
of 8 AM, this doesn't mean that your body temperature will begin to rise at 6
AM, it will remain low and begin to rise at 8 AM like it usually did, and
possibly making you feel drowsy for 5 hours instead of 3. Unless you expose
yourself to high-intensity light, as we'll explore soon.
This is why it is so hard to force yourself to wake up
early, and why the popular belief persists that waking up earlier than usual is
painful!
This natural “clock” is also why some people do not need an
alarm clock to wake up at PRECISELY the same time every day. This isn't a
mysterious psychic force they have; their body temperature simply rises at
precisely the same time everyday. In the next section we'll examine all the
details of optimizing your sleep clock.
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