Different Sleep Rhythms: Matas and Emilija
Examining sleep patterns, let's compare the lives of two individuals, Matas and Emilija, who, despite working at the same job, have very different attitudes towards sleep and therefore spend their days differently.
Matas' Sleep-Filled Morning:
Matas' mornings start at 8 AM, but he lies in bed for another half hour, seeking a false sense of relaxation before the day begins. His morning ritual includes a hefty 500 mg caffeine intake from a coffee run on the way to work.
At work, Matas spends seven hours in a room without natural light, which causes his melatonin levels to be high, resulting in feelings of sleepiness and demotivation.
Returning home, Matas' evening begins by watching two episodes of "Friends" and unintentionally falling asleep on the sofa for two hours. This disrupted sleep schedule causes him to wake up at 8 PM feeling hungry and disoriented, leading him to a microwave-prepared fast food dinner.
Before going to bed at 12:30 a.m., after a short activity and sending a few emails, Matas sleeps only 7 hours and 30 minutes, waking up tired and sleepy.
Matas's lifestyle sends a clear message to his sleep clock: "I live in a cave and have little space to move." His sleep pattern is a cycle full of oversleeping and lethargy, with minimal physical demands, resulting in poor sleep quality and a constant feeling of fatigue.
Emilija's Optimized Sleep System:
On the contrary, Emilija's day starts at 6 a.m. with an immediate burst of energy. She pulls back the curtains to let in sunlight and goes out for a refreshing 30-minute run, enjoying the morning sun to start her body temperature rhythm.
At work, Emilija is the embodiment of energy and focus. During lunch break, she makes sure to spend at least 30 minutes outside, getting more sunlight. After returning from work, Emilija rests briefly for 15 minutes on the sofa. Upon waking, she goes to the gym for an hour-long workout, which prevents her body temperature from staying low and making her feel sleepy and tired.
Emilija eats dinner outside, still in the sun, sometimes around 6 p.m. When the day darkens, Emilija visits a friend in town who lives just 8 blocks away, so she decides to walk instead of driving.
After an evening spent sharing some good-humored laughs, Emilija returns home at 8 p.m. For the rest of the day, she moves actively around the house and goes for a walk with the dog. Finally, Emilija goes to sleep around midnight, happy and eagerly looking forward to the coming day.
- Emilija gets as much sunlight as possible during the day.
- She takes a short energy-reviving nap.
- She stays awake for 18 hours, which places a great demand and pressure on her sleep system.
- She demands a lot from her body, as well as from her mind.
The message she sends to her body is "I am an active person, I need energy, make sure I stay alert!"
Emilija's body temperature rhythm starts at 6 a.m., when the first sunlight reaches her eyes in the morning, and her melatonin levels begin to drop rapidly. When she goes out for a short run, her body temperature starts to rise faster because she increases the demand for active daytime activity. Emilija gets additional sunlight during the day; this delays the drop in her temperature and allows her to stay more active during the day. When Emilija finally goes to sleep, she sleeps only 6 hours, during which her body compensates and recovers from all the activity by quickly lowering her body temperature and ensuring she gets enough deep sleep, preparing her for another joy-filled 18-hour day.