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Whether you are a morning or night person is largely genetic, determined by polymorphisms in the CLOCK and PER genes. This dictates your peaks of alertness and hormone release.

To initiate sleep, our core body temperature needs to drop by about 1°C. This cooling acts as the thermal “switch” that allows the transition into unconsciousness.

The Glymphatic System discovery revealed that during deep sleep (N3), brain cells (astrocytes) actually “shrink,” increasing the space between them. This allows cerebrospinal fluid to flow more intensely, literally washing the brain.

The human retina contains cells (ipRGCs) that aren’t for “seeing” objects, but for detecting light intensity. They signal the Suprachiasmatic Nucleus—the brain’s master clock. These cells are highly sensitive to blue light, which tells the brain it is “day,” suppressing melatonin and stimulating cortisol.

Social Jet Lag refers to the discrepancy between our biological clock (our natural rhythm) and our social clock (schedules imposed by work or leisure). Unlike travel jet lag, this results from a drastic shift in sleep schedules between weekdays and weekends.

Have you ever felt, around 9 PM or 10 PM, that your brain has a physical weight to it? It isn’t just exhaustion from the day’s decisions or work stress; it is purely biological. Many of my patients describe this as a “cloud” or pressure behind the eyes. In a sleep consultation, the first step to reclaiming your rest is understanding that this weight is your best friend: it is your biological drive to sleep.