Before Thomas Edison perfected the light bulb, humans used less reliable sources of light, like oil lamps and torches. And before those things came along, humans were guided by the sun and moon. But electricity and a push for productivity have led us away from the cycles of nature.
Our brains are programmed to wake with the sun and begin winding down as the sun sets, a process guided by an internal clock located in the part of the brain called the hypothalamus. When light is perceived, this clock wakes us up. When light begins to fade, the internal clock begins preparing the body for sleep. This cycle of rising and falling is called the circadian rhythm.
When we stay up past the natural hours of daylight, the internal clock gets confused and causes disrupted sleep when bedtime finally comes around. Our body’s systems process waste during sleep, create hormones and regenerate cells and tissues. Without adequate sleep, these things do not happen as effectively and can lead to health issues. It is hard to live in line with the timing of the sun, especially in the winter. But allowing the body to follow the biologically ingrained clock will lead to better sleep and feeling more awake during daylight hours. To help your body follow its circadian rhythm, try these few things:
1. Turn off all screens (phones, computers, TV, etc.) at least 1 hour before bedtime (preferably longer).
2. Put your devices in do not disturb mode.
3. Have a wind-down routine: rather than brushing your teeth and jumping right into bed, give your mind and body time to relax. Go for a stroll, write down your thoughts from the day, read a light-hearted book, do some gentle stretching or yoga.
4. Keep the bedroom dark: consider black-out shades to block passing car lights or street lights. Cover lights from electronics with tape, or, better yet, keep them in the hallway.
5. Consider an alarm clock with a light feature. The light will gradually brighten as the time to wake up nears, allowing your brain early exposure to light, making you feel less groggy when you get up.
