Sober Synthesis

What Factors Impact Morning Neurobiology?

• We have brain wave cycles that mirror our circadian cycle.
  • In the morning, brain waves go from delta to theta to alpha to beta (slide up)
  • In the evening, brain waves go beta to alpha to theta to delta (slide down)
    • Delta waves (< 4 Hz.): These brain waves happen during deep sleep stages. 
    • Theta waves (4–8 Hz.): These occur when a person is in a light sleep stage or dreaming, as well as in a relaxed, meditative state of mind (commonly referred to as being on “autopilot”). Often referred to as the healing wave.
    • Alpha waves (8–13 Hz.): This wave often occurs when we are awake and resting comfortably, responding to any visual stimulation, or actively thinking about something.
    • Beta waves (> 13 Hz.): This brain wave is most prominent when we are awake and problem-solving or concentrating. Also dominant when worrying, ruminating.
• The gateway between the conscious and unconscious occurs in the early morning (theta to alpha) and before sleep (alpha to theta).  
  • 40-90% of human behavior is habitual (unconscious). 
  • Since we can only change what we are conscious of changing, maximizing the opportunities for awareness during the morning significantly supports our change efforts.
• Cortisol follows a distinct circadian rhythm, peaking in the morning and gradually declining throughout the day, playing a crucial role in regulating various physiological processes and our stress responses. 

What Morning Activities Disrupt the Benefits of Our Morning Neurobiology?

• 86% of people start their morning looking at their phone-connecting to the known, the future, and often to stress. Then add watching or reading the news!!!
  • These activities have been demonstrated to:
    • Increase cortisol, disrupting our healthy circadian rhythm and activating our stress response.
    • Stop the benefits of alpha wave activity.

What Morning Activities Maximize Our Recovery, Wellness and Functioning?

Proposed questions for thought/sharing:

1. Have you changed your morning routine in recovery? How?
2. Do you have an opportunity to change your morning routine? How?
3. What are your barriers to changing your morning routine?

Disclaimer

This summary is for general informational purposes only and does not constitute the practice of medicine or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed.