Ever heard of circadian rhythm? This is basically your 24-hour sleep-wake cycle. The study of this is called chronobiology – basically your daily body clock. Before we had screaming, annoying alarm clocks, we used to sleep when it got dark and wake with the sun. It was directly linked to light exposure, so it starts to get dark and we (are supposed to) get sleepy.
We have a hormone called melatonin, which starts to rise about 2-3 hours before when we would normally go to bed. Our lifestyles mean this is no longer dictated by the sun, but by habit and our busy lifestyles. Blue light from electronic devices suppress the release of melatonin, which is why it is recommended to turn off your gadgets well before bed time.
“So, do my sleep patterns affect my health?”
In short, yes. It can impact your cardiovascular system, hormone release and immune system. Health risks that appear to be directly associated with poor sleep and late-night screen time include elevated triglycerides, increased body mass, increased risk of morning heart attack, premature ageing, hypertension, foggy daytime thinking and immune problems.
“SO…. How do I fix it??”
It is not simple or easy, but here are some tips to try.
1) If using devices at night, switch the screen light to “night mode” – or even better, turn them off!
2) Spend time in the sun especially in the morning. Morning light helps correct your melatonin response at night, plus helps increase alertness and decrease fatigue during the day.
3) Try to keep your sleep/wake routine consistent (I know, can be easier said than done!)
4) If you need a light evening snack, go for foods that boost melatonin – walnuts, tart cherries, almonds, bananas, pineapple, orange.
5) Do what you can to turn the noise down in your brain before bed – write down things you have to do (rather than trying to remember them), relax quietly for 5 mins before trying to sleep, take a warm shower, be thankful that you are still here and remind yourself that tomorrow WILL be a good day.