YOUR BODY CLOCK – THE CRUCIAL STEPS TO HAVING A GOOD SNOOZE
HERE we show why our body clocks should be ‘synced’. These are some of the best timings of body processes to ensure you sleep well and that as you snooze, the body does what it should. 7pm – 9pm
Body temperature peaks — it then starts to drop, which is important to promote sleep (and then continues to drop until a couple hours before you wake).
9pm
Melatonin release starts — a marker for the brain that it is night-time to prepare it for sleep.
8pm – 10pm
Lowest release of endorphins, the chemicals produced by the body to relieve stress and pain; not needed during sleep. This helps the body to wind down.
10pm – midnight
Peak in allergic reactions — because of a rise in immune cell activity, which may disturb sleep.
Midnight – 2am
Your drive to sleep is at its peak. Growth hormone levels rise — this promotes building and repair of tissues.
8.30am
Bowel movement likely — we rarely have one during the night as digestion slows so it does not interrupt sleep.
6am – 8am
Cortisol levels peak — mobilising the body for activity, increasing heart rate and the release of glucose into the bloodstream for energy. Melatonin stops being released at 7.30am.
6.45am
Blood pressure rises sharply — getting more oxygen and nutrients to organs in readiness for activity.
2am – 4am
Melatonin levels peak — this hormone tells the brain it is night-time, the time to sleep. Body temperature drops to its lowest — we need to be cool to sleep.