If circadian rhythms coincide with adenosine production, then a person will fall asleep quickly and wake up easily in the morning, says physiologist Jamie Clark. He explained in an interview with HuffPost how to achieve synchronization of biological processes.
Clark noted that the only reliable way to get a good night's sleep is to establish a consistent sleep schedule that matches the body's natural rhythm. He explained that during wakefulness, adenosine is produced, which gradually builds up, causing fatigue and sleepiness. Ideally, according to the expert, peak levels of the substance should coincide with the moment when the internal clock is set to sleep. In this case, the person will fall asleep in a few minutes. In practice, however, it is not uncommon for these processes to fail, Clark says.
At first, setting the rhythm will require conscious effort and consistency. The initial correction may take a few weeks if you strictly follow the regimen.
He noted that over time, synchronizing your internal rhythms will not only help you fall asleep quickly, but also make it easier to get up in the morning. Of course, for this you need to give the body enough time to rest, the physiologist explained. According to him, the brain should have time to successively complete all phases of sleep: fast for improving memory and slow for physical activity.