By Jennifer Beach, LSW, MA, C-SWCM
As we age, many things (well, really everything) including our bodies, our lives and our daily routines change. A big and troubling change can be our sleep. As we age our circadian rhythm naturally advances, causing us to feel tired earlier in the evening and wake up earlier. We also spend less time in deep sleep, leading to lighter, more fragmented sleep. The need for sleep doesn’t decline but getting 7–8 hours in a single block for many of us becomes much more difficult – even rare. These changes in our sleep can be complicated by many things including disease and chromic conditions including dementia.
Some of the most common contributing factors can be:
- Being a caregiver and always being “on”
- Cell phone use
- Watching TV to “help fall asleep”
- Trouble falling asleep
- Napping more often during the daytime
- Secreting less melatonin, the hormone that promotes sleep
- Becoming sensitive to changes in the environment, such as noise and temperature
- Depression can cause sleeplessness or over sleeping
- Experiencing pain
- Having insomnia (a diagnosed medical condition)
- Snoring and sleep apnea
- Having movement disorders, such as restless legs syndrome
- Frequent need to urinate throughout the night
- Eating late at night
- Alcohol
- Having caffeine after 2pm
- Going to bed and rising at different times
These are just a few potential contributors, another big contributor that is overlooked is sunlight. Studies support that morning sunlight is the most powerful, free tool to help reset your biological clock.
What is our Circadian Rhythm? Circadian rhythm is our body’s internal 24-hour clock. It governs sleep, hormones, metabolism and brain function throughout the day. Light is the most powerful cue. When our rhythm is in sync, everything runs smoothly, when it’s off, everything suffers. What can we do to help regulate our internal clock?
- Keep a consistent Sleep Schedule: Our bodies learn when to sleep and when to wake. The more consistent we are at going to bed and rising at the same time the more naturally our rhythms fall into place. If you want to work on shifting your schedule move your bedtime back 30 minutes each week until you get to the time you would like to maintain. Try to keep it even on weekends.
- Get Morning Sunlight – Within about 20 minutes of waking get outside, if possible, without sunglasses. This is best before 10am. Even being next to a sunlit window can be helpful. Light hitting our eyes triggers a cortisol (Hormone) release, the signal that starts our entire circadian clock for the day. This one habit has a great effect on both our daytime energy and ability to fall asleep at night.
- Create a sleep environment that works. A dark, quiet and cool (around 65-67 degrees) is the best to help promote sleep. A cooler room supports the drop in core body temperature our body requires to enter deep sleep. Use blackout shades or a sleep mask to help keep the light out.
- Cut the Blue Light at night. Blue light from screens and LED lights suppresses melatonin. Melatonin is a hormone that signals our body its time to sleep. Try not to keep your cell phone in your room and turn off the TV while sleeping. Many studies clearly show the negative effects of blue light screens on our neurological system. Try using red light bulbs in nightlights or in the bathroom if you leave the lights on. Light is medicine, but we need the right kind at the right time.
- Watch your caffeine and alcohol. Caffeine has a half-life of five to seven hours – half of it is still in our system at bedtime if you drink coffee, tea or caffeinated soda in the afternoon. Alcohol raises our heart rate and lowers heart rate variability. Even one drink affects our sleep data.
Sleep issues affect about 70 million Americans. Many sleep medications, both prescription and over the counter, don’t reset our internal clocks rather they attempt to manage our symptoms, and often come with side effects. Everyone is different and must find what works for them. There are times when under chronic stress, certain diseases, pain and trauma sleep medications are required. If you are interested in improving your sleep (or your loved ones sleep) the most powerful tools are free and worth trying. Light, timing, temperature and consistency are key. Our bodies want to be in our natural rhythms but require the right signals.
Original Article: https://www.northeastohiothrive.com/craving-better-sleep-its-time-to-re-set-your-internal-clock/