Catching a good night’s sleep means preparing well ahead of time – in fact, the foundations of the best rest are put down hours, days, or even weeks before bedtime. Circadian rhythm is the body’s natural 24-hour internal clock, regulating things like sleep and alertness in our brains Your circadian rhythms don’t cycle precisely every 24 hours on their own. They need regular calibration with Earth’s 24-hour rhythms to ensure your energy peaks during the day and your drowsiness peaks at bedtime. Doses throughout the day of intense, blue-rich light – whether daylight or normal LED fixtures that closely mimic it – keep the body alert and awake during the day, with the later energy dip supporting deep, restful sleep. On the flip side, bright blue-rich light can wreak havoc at night. But there is an easy remedy: turn off the lights and avoid phone screens. As the sun goes down, follow nature’s lead by using only dim lights in warm hues. This softer lighting is less likely to confuse your inner clock. Candles, even the electric kind, are a good option. If you must sit in front of a computer or other screen, then consider wearing blue light-blocking glasses, which will help reduce the amount of disruption your body experiences. Good circadian hygiene begets good sleep. If you go to bed at a decent hour at night, then it will be easier to wake the next morning, bask in critical morning daylight, and fall asleep that night. On the flip side, bright blue-rich light can wreak havoc at night. But there is an easy remedy: turn off the lights and avoid phone screens. As the sun goes down, follow nature’s lead by using only dim lights in warm hues. This softer lighting is less likely to confuse your inner clock. Candles, even the electric kind, are a good option. If you must sit in front of a computer or other screen, then consider wearing blue light-blocking glasses, which will help reduce the amount of disruption your body experiences. Good circadian hygiene begets good sleep. If you go to bed at a decent hour at night, then it will be easier to wake the next morning, bask in critical morning daylight, and fall asleep that night. On the other hand, if you get sucked into binge-watching a favorite show into the night, you will likely expose yourself to artificial light, trick your clocks into thinking it’s daytime, fall asleep and wake late, and miss the morning light. And it will then be very easy to do the same the next night – and the night after that. Because most of us have inner clocks that run slightly longer than 24 hours, when isolated from time-of-day cues, we are susceptible to something scientists have dubbed the “Netflix effect” – where watching bright, stimulating shows late at night keeps us “wired” and lead to insomnia symptoms, fatigue, and poor sleep quality. Read a book instead as a way to relax and unwind before sleep.
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Tuesday, December 3, 2024