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ภาพชายหนุ่มชี้ไปทางขวาข้างภาพชายอีกคนกำลังนอนหลับบนหมอน พร้อมหัวข้อ “การนอนกับร่างกาย นอนกลางวัน vs นอนกลางคืน ?” และโลโก้ Lemon8
ภาพสรุปข้อมูล�เกี่ยวกับนาฬิกาชีวภาพ วงจรเซอร์คาเดียน เมลาโทนิน และเงื่อนไขการนอนหลับที่มีคุณภาพ ไม่ว่าจะนอนกลางวันหรือกลางคืน พร้อมโลโก้ Lemon8
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Body matter 101 # 36: Is it different to sleep during the day and at night?

Sharing Body Substance 101# 36: Sleep during the day and sleep at night. Is that different?

Hello, everyone. It's been a long time 🥲. If anyone is following, it will be lost for a long time. But anyway, there is time to continue today. 🔥 Many people have wondered if, as long as you sleep 8-10 hours, but just sleep at different times, it will be good or bad. This post has an answer. 🫡

I believe that many people have a time when they wake up late, or if they peak, they sleep early in the afternoon, and today they will answer if it affects the body.

The internal factors are as follows: [1,2,3]

- Our bodies will have something called a Biological Clock.

- The biological clock is controlled by the Circadian Rhythm (Circadian Circuit; visual, mental and behavioral changes over a 24-hour period), which is made up of proteins commanded by genes to stop working at a certain level, giving our lives a life clock. [1]

- Circadiam Rhythm is mainly affected by light and darkness. Less impact is metabolism, body temperature, fatigue, stress.

- The vertebrate clock is in the brain. Humans are made up of a structured neuron called the Suprachiasmatic Nucleus. [1]

- SCN acts to regulate the secretion of the hormone melatonin (depending on the amount of light the eye receives, receiving less, producing more).

- Melatonin makes you sleepy. 😴

External factors

- Night has an environment more suitable for sleeping than day, such as low noise, low light, easy sleep and undisturbed sleep. [3] 💥🚨📣🔊🚗✈️🗣️

To summarize, the main impact is external factors. He recommends sleeping at night because it is easy to sleep (no light, dark, causing melatonin to secrete and make you sleepy. There is no sound or anything to disturb your sleep, causing your body to rest fully). But if you sleep during the day, you have to sleep without melatonin, and you are likely to be disturbed to sleep for 8-10 hours. 🥹

More simply, good sleep must not be disturbed and can sleep enough. Even if there is melatonin within the body, it is difficult to get sleepy. As long as we can sleep as long as the body needs to recover, we can sleep at any time. 🎉 (Anyone who is working at night and during the day, find a quiet bed, calm, enough)

* * * The life clock is adjustable back and forth, but it is not sensitive or adjustable immediately. It has an impact!! That says that sleeping in the day means that if you do it, it is a habit. Not today, sleeping in the day, tomorrow, night, as you please!!![2] 🔥🔥

* * * Note that sleeping during the day can not die, does not have a lot of ill effects, but the performance will not be the same as the night. After the day will expand 🫡

Today is over. There is time to come to the next story. See you next story! The next story will talk about what will happen if we disturb our life clock too much. See you! 🔥💪

Reference

[1] NIH (National Institute of General Medical Sciences) "Circadian Rhythms" NIH website. Accessed: 20 Aug 2024. [Online]. Available: https://www.nigms.nih.gov/education/fact-sheets/Pages/circadian-rhythms.aspx

[2] N.Silver "Everything to Know About Your Circadian Rhythm," healthline website. Accessed: 20 Aug 2024. [Online]. Available: https://www.healthline.com/health/healthy-sleep/circadian-rhythm

[3] K. Cherney "What's the Best Time to Sleep and Wake Up?" healthline website. Accessed: 20 Aug 2024. [Online]. Available: https://www.healthline.com/health/best-time-to-sleep

# Reduce the belly of the little dog # Reduce belly, reduce fat # Can't sleep # Hard sleep # Sleep late # Little sleep # How to sleep thin # Healthy with lemon8

2024/8/20 Edited to

... Read moreหลายคนถามผมบ่อยมากว่า “นอนกลางวันดีไหม” หรือ “ไม่นอนกลางคืนแต่นอนกลางวันแทนได้หรือเปล่า” ถ้ามองแบบง่ายสุดคือ ‘จำนวนชั่วโมง’ สำคัญก็จริง แต่ ‘คุณภาพการนอน’ สำคัญไม่แพ้กัน เพราะการนอนที่ดีต้องหลับลึก ต่อเนื่อง และตื่นมาแล้วสดชื่น ซึ่งมักถูกกำหนดโดยทั้งนาฬิกาชีวภาพ (circadian rhythm) + สิ่งแวดล้อมรอบตัว สิ่งที่ผมอยากเสริมจากประสบการณ์ตัวเองคือ ถ้าจำเป็นต้องนอนกลางวัน (เช่น ทำงานกะกลางคืน/เรียนดึก) ให้พยายามทำให้ “สภาพแวดล้อมกลางวัน” ใกล้เคียงกลางคืนที่สุด เพราะกลางวันมันมีตัวขัดขวางเยอะมาก—แสง เสียง ความร้อน และกิจกรรมคนรอบข้าง พอถูกรบกวนบ่อย เรามักได้นอนแบบหลับๆ ตื่นๆ แม้รวมเวลาได้ 8 ชั่วโมง แต่คุณภาพจะตก ทริคที่ทำให้การนอนกลางวันเวิร์กขึ้น (ลองทำตามนี้แล้วต่างจริง) 1) ทำห้องให้มืดสนิท: ใช้ผ้าม่านทึบ/ผ้าปิดตา ลดแสงที่เข้าตา เพราะแสงมีผลกับการหลั่งเมลาโทนิน (แสงเยอะ = ร่างกายตื่นง่าย) 2) ลดเสียงรบกวน: ที่อุดหู หรือเปิด white noise เบาๆ จะช่วยกันเสียงรถ/เสียงคนคุย 3) คุมอุณหภูมิให้เย็นสบาย: ถ้าห้องร้อนจะหลับไม่ลึก เหงื่อออกแล้วตื่นง่าย 4) ล็อกเวลาให้คงที่: ถ้าต้องนอนกลางวันจริงๆ ให้ทำเป็น “ตารางประจำ” อย่าสลับวันนี้กลางวันพรุ่งนี้กลางคืนตามใจ เพราะนาฬิกาชีวภาพรวนแล้วจะง่วงผิดเวลา มึน เบลอ และหลับยากกว่าเดิม 5) ระวังคาเฟอีน: ถ้าจะนอนกลางวัน แนะนำเลี่ยงกาแฟ/ชาเข้มก่อนนอนหลายชั่วโมง (หลายคนคิดว่าตัวเองชิน แต่ความจริงคุณภาพการหลับลึกมักลดลง) แล้ว “นอนกลางวันกับนอนกลางคืน” ต่างกันตรงไหนแบบจับต้องได้? - กลางคืนได้เปรียบเรื่องความมืดและความสงบ ทำให้หลับต่อเนื่องง่าย - กลางวันต้อง ‘ฝืน’ สิ่งแวดล้อมมากกว่า โอกาสตื่นกลางคันสูงกว่า ดังนั้นคำตอบของ “ไม่นอนกลางคืนแต่นอนกลางวัน” คือทำได้ ถ้าทำให้คุณภาพการนอนถึง และทำให้สม่ำเสมอ แต่ถ้าสลับเวลาบ่อยๆ หรือหลับไม่ต่อเนื่อง ต่อให้ชั่วโมงครบก็ยังรู้สึกไม่เต็มอิ่มได้ ถ้าอยากเช็กว่าที่นอนอยู่คุณภาพโอเคไหม ให้ดูสัญญาณง่ายๆ: ตื่นมาแล้วง่วงต่อทั้งวัน สมาธิลด หงุดหงิดง่าย หรือเผลอหลับระหว่างวันบ่อยๆ อันนี้มักบอกว่าการนอนยังไม่ค่อยมีคุณภาพ ไม่ว่าจะนอนกลางวันหรือกลางคืนก็ตาม

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A woman in light yellow athletic wear takes a mirror selfie, with text overlay emphasizing sleep as the #1 health habit often ignored. The background shows a modern living space.
A cozy bedroom with a wooden bed and nightstands, illustrating the importance of sleep. Text overlays highlight that sleep is essential for health and acts as a body reset.
A close-up of a wrist wearing a smartwatch displaying a 'Sleep Score 94' and 'Optimal sleep stages.' Text explains why good sleep quality improves focus, memory, immunity, recovery, and mental health.
does quality sleep really matter? 💤
I used to think that eating clean and working out was all I needed to stay healthy… but I was so wrong. Turns out, sleep is just as essential, if not more important, for overall wellness. Quality sleep acts like a full body reset, helping me to function at my best the next day. Why Sleep Qual
Cleo Natalie

Cleo Natalie

6 likes

My Cycle Tips🩸
This is honestly just how I deal with my cycle, hopefully helpful to atleast some of you! This was so fun to make🥹 Forgot to add keeping yourself warm. Especially taking warm showers! #cycletips #periodcramprelief #periodroutine
ɳασɱι <3

ɳασɱι <3

5192 likes

FOLLOW&LIKE&4MORE CONTENT🎥 I POST FOR THE COMMENTS
RobTFA

RobTFA

70 likes

Sleeps Impact on Weightloss
There a many factors that can impact your weight loss journey, but sleep is arguably the most important thing!! Lack of sleep causes - increase in cortisol hormone, which increases stress, junk food & sugar cravings - increase in gherlin hormone, which heavily increases appetite and decre
🎀 emshel 🎀

🎀 emshel 🎀

315 likes

For Good Sleep…
#better sleep #betternightsleep #sleep short #sleepanxiety #letschat #lemon8dairychallenge
Southern Nov3list

Southern Nov3list

184 likes

A person's midsection in white sleepwear, featuring lace-trimmed shorts and a top. The image has an overlay text that reads: "How I Finally Started Sleeping Better (Naturally)", setting the theme for sleep improvement tips.
A white bowl containing sliced bananas topped with almond butter, illustrating a recommended snack. Overlay text details foods to avoid and try before bed, with an inset showing "192 kcal" for the banana and almond butter.
A person's feet in white socks on a yoga mat, representing the tip to wind down with light movement. The overlay text suggests 5-10 minutes of gentle stretching or yoga, or a calm walk after dinner.
How I Finally Started Sleeping Better—Naturally!
If you struggle with sleep, these small nightly shifts helped me the most: 1️⃣ Avoid late-night caffeine, sugar, and spicy meals 2️⃣ Try light stretching or yoga to release tension 3️⃣ Take a warm shower to lower your body temp and relax 4️⃣ Track your calming foods in Shelog @shelog_app —
shopia.brn

shopia.brn

958 likes

3 reasons why SLEEP is vital for your weightloss
Sleep plays a crucial role in weight loss for several reasons… 1️⃣ First, it influences hormonal balance. Inadequate sleep disrupts the hormones responsible for appetite regulation, increasing cravings for high-calorie, sugary foods, and making it harder to control food intake. 2️⃣Sleep depr
Jessica Ferro

Jessica Ferro

12 likes

A hand writes notes on a spiral notebook about legal jurisdiction, with the overlay text "How TO INCREASE YOUR INTELLIGENCE" and "In 4 steps ->". Brain and lightbulb emojis are also visible.
A notebook displays handwritten notes titled "1. SEEK NOVELTY," listing activities like learning a new language, taking art class, and visiting museums, alongside Greek alphabet characters.
A notebook shows the title "2. CHALLENGE YOURSELF" with text explaining that efficiency hinders cognitive growth. A pastry and a cup are in the background.
Increase Your Intelligence 🧠
Boost Your Intelligence: Why It Matters and How to Do It Intelligence isn’t just about being “smart”—it’s the foundation for solving problems, making better decisions, and thriving in everyday life. Whether you’re studying, working, or building relationships, increasing your intelligence can hel
essynotes

essynotes

3696 likes

A lit candle on a wooden surface with green foliage in the background. Overlay text reads 'the 7 types of rest you need'. The Lemon8 logo and '@tash.blackk' are visible at the bottom.
A white background with the heading '01. Physical Rest' and descriptive text about physical rest, including sleep, balanced exercise, and massages. The Lemon8 logo and '@tash.blackk' are at the bottom.
A white background with the heading '02. Emotional Rest' and descriptive text about emotional rest, including therapy, quality time with loved ones, and joyful hobbies. The Lemon8 logo and '@tash.blackk' are at the bottom.
The 7 types of rest
There are a lot of times where I am getting a lot of sleep but still feel EXHAUSTED. It can get so frustrating knowing I&#39;m getting enough/more than enough sleep but still feeling tired?? And then I learned that being tired doesn&#39;t necessarily mean I&#39;m physically tired. There are 7 diffe
Natasha Black

Natasha Black

2982 likes

A young woman with long brown hair, wearing a black lace bralette and underwear, poses on a white rug. Overlay text reads: 'this is what LOVING YOUR BODY REALLY LOOKS LIKE'.
A young woman lies smiling in tall green grass, wearing a grey sweatshirt and light-colored pants. Overlay text discusses 'appreciation' for what your body does for you.
A young woman in black athletic wear is in a tabletop yoga pose on a mat. Overlay text defines 'discipline' as devotion to giving your body the best care.
what loving your body ✨really✨ looks like!!
i haven’t always loved (or even liked) my body. but now, at 22, i’ve finally come into a space where i’m at ease in my own skin, and feel physically strong and confident! my body’s been through a lot. i’ve had eating disorders on and off throughout my life. i’ve had physical trauma that made me
carley ◡̈

carley ◡̈

6129 likes

Police Save Kid After Escape From Her EXTREMELY Terrifying Mother #cops #bodycamcops
Cops Bodycam 🙅‍♀️💥💫

Cops Bodycam 🙅‍♀️💥💫

2114 likes

How to burn fat during sleep
#weightlossandfatloss #weightlosstipsandtricks #weightlossjourney #weightlosstips #caloriecounting
Lazyemma-weightloss

Lazyemma-weightloss

258 likes

being attractive isn’t just about looks 👀💜
it’s the way you carry yourself, your energy, your habits, your confidence, and how well you take care of yourself ✨ small things really do change your whole vibe and the best glow ups happen from the inside out 🌙 start becoming the version of you that feels confident, healthy & happy 💭💜
Milly

Milly

711 likes

The 10-3-2-1-0 Sleep Method
This is The Sleep Hygiene You’ve Been Missing: 🌙10 hours before bed: No more caffeinated beverages. Swap out drinks with seltzer water or decaf tea. Be sure to drink your caffeine a few hours after waking up. 🌙3 hours before bed: No food or alcohol. Brush your teeth after dinner to
Abby

Abby

1225 likes

A chart titled 'Fix your sleep with this chart' displays suggested sleep times and corresponding wake-up times, ranging from 9:00 PM sleep to 4:30 AM wake-up, up to 1:30 AM sleep to 9:00 AM wake-up.
Fix your sleep schedule with this chart.
Evgeni

Evgeni

35 likes

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