Hint: Your circadian rhythm loves...rhythm 🎶
, which sends a signal to the pineal gland, telling it to stop producing melatonin [aka the hormone associated with sleepiness],” he says. That’s what allows you to get up and start your day.
If you’re waking up at the same time every morning, you’ll have a better chance of dozing off easily each night. But, at the same time, this process also starts a countdown in your brain for about 14 hours, after which it’ll start producing melatonin once again. That is, no matter when you wake up, that melatonin faucet will turn off and stay off for about 14 hours from that point, says Dr. Breus, and then flip back on, flooding you with sleepiness.
For example, if you’re getting up at 6:30 a.m. each day during the week, your body will start producing melatonin around 8:30 p.m. each night, says Dr. Breus, but if you switch to waking up at 9:00 a.m. on the weekend, that melatonin window will still open again about 14 hours later, around 11 p.m.—which tends to push back your bedtime and make it tougher to wake up the following morning at your usual weekday time.
Otherwise, it’s still smarter to push yourself to wake up at your usual time, rather than to sleep in, even if you won’t get the recommended seven to eight hours. If you find it tough to wake up, consider trying a
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