How can you interpret what your body is signaling about your circadian rhythm?

General
1

I’m a chronic night owl trying to figure out my sleep patterns.

Yesterday, I went to bed late (around 2 AM) and spontaneously woke up at 5:30 AM. I felt awake and refreshed, enough to consider starting my day, but decided I hadn’t slept enough. I forced myself to go back to sleep, and now at almost 9 AM, I’m struggling to get going.

Even though I didn’t get enough sleep overall, I often feel alert and refreshed after about 6 hours. If I get less than that, I experience that strange “emergency mode” alertness. However, if I sleep more, I end up feeling tired and sluggish all day, only starting to feel awake in the late afternoon or evening.

How should I interpret this? I thought feeling refreshed after 6 hours meant I should stick to that amount, but others say being tired after 7-8 hours might indicate sleep debt. I want to find a balance but don’t quite understand what my body is signaling. Any insights are welcome!

2

Your body sets your circadian rhythm naturally, guided by your brain. But outside factors, like light, can affect the rhythm, too. For example, when light enters your eye, cells send a message to your brain that it can stop producing melatonin (a hormone that helps you sleep).

3

Circadian rhythm is the 24-hour internal clock in our brain that regulates cycles of alertness and sleepiness by responding to light changes in our environment.

4

You know your circadian rhythms are in sync when you have healthy, regular sleeping patterns. You fall asleep quickly, get a full 7-9 hours of sleep, and wake up rested, at about the same time every day. Not sleeping well is usually the first sign of a circadian rhythm disruption.