However why we sleep at night and not during the day.

Here is a mind-blowing fact that you probably didn’t realize – A human being spends approximately one third of his entire lifespan sleeping. This is a pattern that almost all of us go with without realizing – we sleep in the night and are alert in the morning. But have you ever though about why this pattern is present at all? What biochemical factors disfavor wakefulness and favor sleep at night?

The answer is in our body clock, also known as the circadian oscillator, which is responsible for controlling the extent of sleepiness in a person during the night and the level of alertness in the course of the day. Understanding this rhythm and the factors that influence it can shed light on the age-old question: We all know that it is normal to sleep during the night, but hardly anyone can answer why people do not sleep during the day?

The Circadian Rhythm

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What the Circadian Rhythm is?

Circadian rhythm refers to the cycle that runs for one full day and has an impact on several metabolic processes inhuman beings. This is regulated by a group of cells of the suprachiasmatic nucleus (SCN) located in the hypothalamus region of the brain, which is similar to the master clock that co-ordinates biological rhythms with those of the external environment, light and temperature in particular.

If, for instance, the SCN perceives darkness, then this is a signal for the sequential release of hormones that would allow the body to sleep. On the other hand, if it is exposed to light, they cause events to take place that lead to alertness.

The Role of Melatonin

Melatonin is one of the hormones that plays an important role in the sleep-wake regulation process; it is released by pineal gland in the brains. The melatonin rises as the darkness sets to increase hence increasing the signal for the body to prepare to sleep.

Perhaps less expected, A.L.A.N could cause a decline in melatonin secretion leading to the disruption of circadian rhythms and delay, in sleep onset.

Evolutionary Advantages

Why Sleep at Night?

Apart from the function that circadian rhythm and melatonin serve in sleeping regulation, there are adaptations related to evolution which explain why humans (and many other animals) sleep at night.

Here are a few key advantages:

• Safety from predators: Whereas in the past human being were at one point at risk of being attacked by predators, sleeping at night protected then from such dangers.
• Conservation of energy: Females rested when it was night time and darker so as to save energy that could be used in such activities like hunting for food.
• Cooler temperatures: Our bodies also sleep better when it is cold and this is more easily provided during the night as compared to in the day.

Daytime Wakefulness

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Conversely, being awake during the day provided our ancestors with several advantages:Conversely, being awake during the day provided our ancestors with several advantages:

• Hunting and gathering: They were also more flexible as the tasks that could be accomplished in the course of a single day depended on the availability of light and especially during the daylight when hunting, foraging, taking care of crops or livestock among other activities could be undertaken.
• Socializing: During the day the zombie would be able to engage with the other people in the community thus enhancing social relationships and cooperation.
• Other activities: Several activities for example constructing harbours, imparing tools or even caring for the young ones would be more advantageous during the day.

Disruptions to the Natural Sleep-Wake Cycle

Artificial Light

A modern human is exposed to artificial light far more than a human living in ancient times and this causes disturbance in the sleep cycle. Exposure to the blue light emitted by devices such as Smartphones, tablets, computers and tv has been linked with the disruption of the natural production of melatonin that is required to induce sleep.

Shift work and jet lag: management strategies and high fat diets

People, who have a night job or often cross time zones, can have their Circadian rhythm disrupted and constant wakefulness and fatigue follows. The respondents also stated that while on shift they have issues of waking up at night and feeling sleepy in the day. Likewise, jet lag is a condition whereby the body’s circadian rhythm is disrupted or offset thus causing short-term disruption of sleeping patterns, as well as other related difficulties.

Importance of Sleep Hygiene

The third aspect of individuals’ wellbeing is consisting in keeping a healthy sleep-wake cycle.

Now, let’s discuss some measures that will help to regulate the process of sleep and wakefulness: Here are some tips:

• Consistent sleep schedule: Attempt to fall asleep and wake on the same time every single day, including on weekends, in a bid to enhance your body’s sleep-wake rhythm.
• Exposure to natural light: Ensure you take a lot of light during the day but the best time to expose yourself to natural light is in the mornings especially if you want to regulate your sleep-wake cycle.
• Avoiding blue light before bedtime: It was also seen that the use of di-allenge devices, TV, COMPUTER, tablets and phone etc which emit blue light affects the secretion of melatonin by sup- pressing it and therefore Must avoid its use within a few hours prior to our desired sleeping time.
• Creating a sleep-friendly environment: Furnishing your bedroom requires that it is cool, dark, and quiet to allow for sleep and this should be accentuated by comfortable bedding.

Additional Tips

• Create a calm down process, something as simple as taking a warm bath before bed or do some light stretches or meditation.
• Generally, wrong foods should not be taken near bedtime or in the evening including caffeine, nicotine, or high calorie foods.
• Participate in some form of physical activity during the day but avoid approximating it to the bedtime because the exercise is considered stimulating.
• For those of you who have difficulties to sleep, never spend too much time in your bed without sleep as doing so will condition your mind to associate your bed with wakefulness.

Healthy sleep means a regular bedtime and effectiveness of sleep; when we adopt the natural body Clock we achieve the desired results that include increased energy, better disposition and general well-being.