What does BRAC mean in PHYSIOLOGY

Basic Rest Activity Cycle (BRAC) is an approach to understanding and managing your natural sleep-wake cycle that allows you to maximize alertness, energy, and productivity. The BRAC approach recommends a specific bedtime and wake time based on the individual's natural level of alertness. It also suggests strategies for resetting the body's internal clock during times when daylight savings time or jet lag impairs our usual ability to stay awake or fall asleep.

The key elements in the BRAC model include establishing regular sleep-wake schedules; creating an environment conducive to restful sleep; avoiding stimulants that can disrupt circadian rhythms; and moderating exposure to bright light during evening hours. Additionally, maintaining healthy habits like regular physical activity and limiting screen time within two hours before bed can help improve overall sleep quality.

Circadian rhythm is the body's biological clock which helps regulate the timing of physiological processes over a 24-hour period. This internal clock works best when it’s synchronized with our daily activities, so getting regular amounts of bright light during daytime hours helps support healthy circadian rhythms which in turn leads to better sleep at night.

By getting into a consistent routine that includes going to bed and waking up around the same times every day, you can help reset your body’s internal clock and create optimal conditions for natural wakefulness during daylight hours, as well as deep restorative sleep at night. Additionally, implementing daily rituals such as exercise or reading can further help signal our bodies that it’s time for rest or activity—supporting both our mental health as well as our physical wellbeing.

To set yourself up for success with falling asleep efficiently each night, try avoiding blue screens (smartphones/TVs/tablets) two hours before bedtime, reserving your bedroom for sleeping only (not working or exercising), engaging in calming nighttime activities like reading or meditation prior to sleeping, closing shutters/curtains if necessary to reduce outside light sources, setting an ideal room temperature between 18°C and 22°C, dimming interior lights if possible at least 30 minutes prior to desired bedtime., diffusing essential oils like lavender or chamomile if desired etc..

Daylight savings time may result in shifts in our daily routines which can affect how easy it is for us to fall asleep and stay asleep at night as well as how alert we feel throughout the day. If this occurs due to seasonal changes in daylight availability, follow cues from nature by exposing yourself to more sunlight during daytime hours while still continuing your consistent bedtimes and wake times around the same hour each day—even on weekends! Doing this will help reestablish a consistent pattern of alertness throughout the internal body clock system