{"id":1345,"date":"2012-04-28T04:35:49","date_gmt":"2012-04-28T03:35:49","guid":{"rendered":"http:\/\/six40winks.com\/?p=1345"},"modified":"2012-04-28T04:35:49","modified_gmt":"2012-04-28T03:35:49","slug":"day-51-sleep-turbinates-and-the-nasal-cycle","status":"publish","type":"post","link":"https:\/\/six40winks.com\/?p=1345","title":{"rendered":"Day 51 – Sleep, turbinates and the nasal cycle"},"content":{"rendered":"

Adaptation to the Everyman polyphasic sleeping schedule continues after the short break while traveling last week. \u00a0Here are some things I learned this week:<\/p>\n

[fact_quote]Have you noticed that your body has a preference for falling asleep on one side? \u00a0Or perhaps that you feel\u00a0compelled to flip over to the other side before falling asleep?\u00a0 If you pay close attention you will probably find out that you fall asleep on the side which has your nostril least open or somewhat blocked.\u00a0 Actually the nose has a natural oscillation (every 60 to 200 minutes)\u00a0 where it opens one airway and closes the other one thanks to a changing supply of bloodflow in the nose’s erectile tissues\u00a0[1].\u00a0 If you are lying on your left side, after around 12 to 15mn\u00a0 the right nostril will open up (while the left one will close a little) [2].\u00a0 It may be that we roll over to improve the flow of air in our sleep, but the ultimate reason for this oscillation is currently not fully understood.\u00a0 One hypothesis is that slow acting chemicals we want to smell need a slow airflow, but fast acting ones a fast one.\u00a0 That way, our nose would adapt each nasal cavity to perceive a wider range of smells [4].\u00a0 Another observation is that the open airway stimulates the brain hemisphere that it corresponds to [5].\u00a0 Apparently yogis and taoists have described the effects of single nose breathing for hundreds of years (empowering a hemisphere over another for meditative purposes) … however I have not found any sources.\u00a0 Links are welcome! [\/fact_quote]<\/p>\n

\"Concha<\/a>

A CT scan showing evidence of the nasal cycle. The more patent airway is on the right; the swollen turbinates congesting the left.<\/p><\/div>\n

[1] Richard Kayser:\u00a0Die exakte Messung der Luftdurchg\u00e4ngigkeit der Nase.<\/em>\u00a0Arch. Laryng. Rhinol. (Berl.) 8, 101 (1895)<\/p>\n

[2] Michel Jouvet: Pourquoi r\u00eavons-nous? Pourquoi dormons-nous? (Odile Jacob) 21,22 (2000)<\/p>\n

[3] Wiki Article<\/a>\u00a0 [4] ABC-net science<\/a>\u00a0 [5] A chaotic systems analysis of the nasal cycle<\/a>, Behav Sci.<\/a> 1994 Oct;39(4):285-92.<\/p>\n

And below are the last 4 days of Everyman sleep adaptation:<\/p>\n

25 April,<\/h2>\n

No exercise … too much work.\u00a0 12h of work recorded.<\/p>\n

26 April,<\/h2>\n

I feel tired again in the Early morning. Is it because I woke up in Light sleep? or\u00a0is it because my last nap yesterday was only 12m<\/strong>n light, 9mn<\/strong> rem, 3mn<\/strong> deep?\u00a0Or is it simply that I’ve been doing Everyman for a few days and my missing sleep\u00a0and normal cyrcadian rhythm is catching up?<\/p>\n

27 April,<\/h2>\n

If you have ever gone without sleep for a whole night you have probably noticed a moment when you seem to recover and wake up feeling like you can continue normally with your day.\u00a0 This occurs when the body secretes the cortisol hormone (around 7 – 8am<\/strong>).\u00a0 Generally when you skip a night the tiredness catches up with you in the hours following your lunch.\u00a0 This morning I was supposed to go to bed at 6:00<\/strong>.\u00a0 However in spite of some tiredness I persevered to finish some work.\u00a0 The downside is that cortisol kicked in around 6:35<\/strong> and made me feel wide awake.\u00a0 I still went to bed to match my girlfriends wake up time, but as you can see in the third hypnogram below it was only light sleep followed by a desperate snooze to try and catch some extra REM and deep sleep.\u00a0 The consequence?\u00a0 A less than optimal nap and a less refreshed me.\u00a0 The 18h<\/strong> nap which had been troublesome for two days was great thanks to some prior exercise.<\/p>\n

28 April,<\/h2>\n

I couldn’t stay awake this morning, nodding off constantly … just made my nap happen earlier as I couldn’t stay awake anymore. Not sure why.\u00a0 I also tried to nap at 20:30<\/strong> but was too excited or awake. 25m<\/strong>n in bed, one line of light sleep, but it got erased from the zeo log.<\/p>\n

 <\/p>\n

\"hypnogram<\/a>

April 25th to April 28th Hypnogram<\/p><\/div>\n

(2012\/04\/25, (4:10,7),(6:00,7,”good concentration”, (6:15,6),(7:30,7))<\/p>\n

(2012\/04\/26, (3:43,5),(3:55,6),(4:14,5,”sleepy again”), (4:33,4,”nod off”), (4:35,5,”get up”),\u00a0(4:37,6,”offload dishwasher”),(4:40,7,”back to work”))<\/p>\n

(2012\/04\/27, (3:35,5),(3:40,6),(3:45,7),(4:50,6,”a little tired”), (4:52,5.5,”get up, do chores”),(5:00,6),(5:15,7,”back to work”))<\/p>\n

(2012\/04\/28, (3:35,4),(3:50,5, “very itchy eyes”),(5:00,4,”nodding off”),(5:10,4,”too tired to wait for nap. go to bed”), (6:00,6,”get up, do chores”),\u00a0(7:10,7))<\/p>\n","protected":false},"excerpt":{"rendered":"

Adaptation to the Everyman polyphasic sleeping schedule continues after the short break while traveling last week. \u00a0Here are some things I learned this week: [fact_quote]Have you noticed that your body has a preference for falling asleep on one side? \u00a0Or … Continue reading →<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":1372,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2,4,6,7,14,15],"tags":[38,39,40,114,116,140,184],"class_list":["post-1345","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-adaptation","category-data","category-health","category-log","category-science-of-sleep","category-zeo","tag-breath","tag-breathing","tag-breathing-and-sleep","tag-nasal-cycle","tag-nose","tag-respiration","tag-yoga"],"_links":{"self":[{"href":"https:\/\/six40winks.com\/index.php?rest_route=\/wp\/v2\/posts\/1345","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/six40winks.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/six40winks.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/six40winks.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/six40winks.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1345"}],"version-history":[{"count":0,"href":"https:\/\/six40winks.com\/index.php?rest_route=\/wp\/v2\/posts\/1345\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/six40winks.com\/index.php?rest_route=\/wp\/v2\/media\/1372"}],"wp:attachment":[{"href":"https:\/\/six40winks.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1345"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/six40winks.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1345"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/six40winks.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1345"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}