Tag: circadian rhythms

early morning awakening can be avoided by postponing sleep

Relief From Early Morning Insomnia

It may be true that the early bird gets the worm. But there’s no advantage to waking up before the birds—or so I’m told by insomnia sufferers who routinely wake up at 2:30 or 3 a.m. and can’t get back to sleep. It’s depressing to wake up too early night after night.

Here’s why early morning insomnia occurs and how to get your sleep cycle more in sync with daylight and darkness.

Insomnia probably won't be alleviated by offering employee nap rooms

Nap Rooms? Flextime Might Help More

There’s a campaign going to educate people about the importance of sleep. Some companies are responding by installing “nap rooms” where employees can catch a few winks during the workday (or the work night).

But access to a nap room at work would not improve my productivity or my health. Nor would it make me less prone to insomnia. What would help (if I were still going in to work everyday rather than working from home) would be the option to work on a flextime schedule in sync with my body clock. Here’s why:

Night owls are better off with bright light therapy than sleeping pills

Insomnia or Delayed Sleep Phase Disorder?

Sometimes I hear from people whose sleep problem sounds more like a circadian rhythm disorder than insomnia. Laurel wrote that she’d always been a night owl. So she was taking sleeping pills to get to sleep at night.

But if her problem is due to a delayed or sluggish body clock—if what she has is delayed sleep phase disorder (DSPD)—she’d be better off with other types of treatment. Here’s more:

Electric lighting can be helpful and harmful to sleep

Back to Nature? Not for This Insomniac

Artificial lighting gets a bad rap in stories about sleep these days. Before Thomas Edison invented the light bulb, we’re told, our forebears slept longer than we do today.

There are reasons to think this might be true: Exposure to artificial lighting at night delays secretion of melatonin, in turn postponing sleep. Light at night can also reset the body clock, altering sleep timing and giving rise to circadian rhythm disorders and insomnia.

Advice for how to avoid these problems usually runs along the lines of dimming lights in the evening and getting plenty of exposure to sunlight during the day. Count me as a believer here. But the back-to-nature solutions some are touting? Meh, I’ll pass.

Insomnia and cancer are more likely in brightly-lit, urban areas

Artificial Lighting Harmful to Sleep and Health

We hear a lot about the effects of light on sleep. Light in the evening—especially the blue light emitted by devices with screens—blocks secretion of the hormone melatonin, causing symptoms of insomnia. Low lighting during the day also delays melatonin onset and shortens the night.

Shift work, in which workers are routinely are exposed to light at night and must sleep during daylight hours, is so likely to disturb people’s sleep that the problem has its own name: Shift Work Sleep Disorder.

Not only do unnatural lighting conditions interfere with sleep. More and more evidence suggests that artificial lighting is behind the uptick in modern diseases such as cancer.

exercising at the same time of day everyday helps your sleep

Timing Your Exercise for Optimal Sleep

It’s pretty well established now that exercise is good for sleep. Compared with couch potatoes, exercisers generally fall asleep more quickly, sleep more soundly, and feel more alert during the day.

The timing of your workout can also affect your sleep. Lack of exposure to sunlight can be a setup for insomnia, and now that the days are short, you may be able to improve your sleep by making exercise more regular or exercising at a different time of day.

Eating irregular meals, and iron-high snacks at night, is harmful to sleep and health

Eat Right to Sleep Tight

In the late Renaissance, many medical authorities were convinced that digestive processes controlled the duration of sleep. People slept as long as necessary to digest their evening meal.

That proposition fell by the wayside long ago—yet new evidence suggests that the timing of meals does affect our sleep. Particularly in people who are prone to insomnia, eating more regular meals, and eating dinner earlier in the evening, may be important keys to sounder sleep and good health.

Blue light interferes with sleep and melatonin secretion at night but is beneficial during the day

Blue Light's Effect on Sleep? It's Not All Bad

Blue light gets a bad rap these days in articles about sleepy teens. Exposure to blue light in the evening interferes with the secretion of melatonin (a sleep-friendly hormone), pushing circadian rhythms out of whack. This can lead to insomnia or sleep deprivation. Doctors are counseling teens and the rest of us to turn off devices that emit blue light—computers, tablets, and smartphones—in the run-up to bedtime.

This is sound advice as far as it goes. But the story on light is bigger than this simple warning suggests. Knowing how to manage your exposure to blue light can help you steer clear of sleep problems and increase your daytime stamina.