Blog two- Sleep,lighting and your circadian rhythm.

Let’s talk 14 different ways to support your sleep, metabolic health, regulate hormones, and manage hunger and stress.

Firstly, I will share some insights and information that explains why I feel so much enthusiasm for this topic.

Your sleep quality, ability to manage stress, and overall health are deeply influenced by our circadian rhythm. Believe it or not, we can embrace our circadian rhythm (our internal body clock), for optimal sleep, wellbeing and performance. During sleep, the body undergoes repair and growth, the immune system is strengthened, and the brain consolidates memories and processes information.

Quality sleep is characterised by several key factors:

• Sufficient duration (7-9 hours for adults)

• Continuity (uninterrupted sleep)

• Depth (progression through all sleep stages)

• Consistency (regular sleep schedule)

• Restfulness (feeling refreshed upon waking).

These factors collectively ensure that the body and mind are well-rested, supporting optimal functioning during waking hours."

Sleep is one of the most important building blocks for our health. Good sleep hygiene or healthy sleeping habits are important for our mental and physical health, as well as our overall quality of life.

Our morning routine and behaviors during the day, not just before we go to bed can affect how well we sleep. Your food and drink choices, daily schedule, evening routine, stress levels and many other activities all play a part in your ability to sleep.

Artificial blue light, which comes from our screens, TV’s, overhead lighting in our homes, offices, buildings, and our LED lights or lamps in our homes, can all impact on our cortisol levels and ability to create melatonin at night.

So if used when it gets dark, our ability to produce melatonin is significantly suppressed (hence why melatonin can often be prescribed for people to take to get to sleep)

Although they have their place at times of urgency, instead of opting for sleeping pills, reaching for the red wine or scrolling on your phone, consider implementing some of the below to support your sleep cycle, and circadian rhythm first to encourage “sleepiness” before bedtime.

So what is this circadian rhythm you speak about?

Our internal biological clocks known as circadian rhythms control our sleep-wake patterns and other vital physical processes like influencing body temperature, hormone release and sleep wake patterns. They are essential to preserving our health and wellbeing. It is connected to daily environmental cues such as the light/dark cycle, which is the most impactful but other stimuli like exercise, meal timing, social activities, and temperature are also important

Habits to consider integrating into your daily routine:

• Utilise night shift or red light mode on your cell phone

• Reduce alcohol before bed to allow you to access REM sleep and feeling refreshed

• Regular bedtime and wake time and darkness at night (this feeds brain signals to tune in with our clock)

• Get natural, unfiltered light in the mornings for as long as possible (preferably at sunrise, watch the sunrise!)

• Use ‘Flux’ to block the blue light on your computer screen if using in the evenings. it adjusts to the time of day in the timezone you are in.

• Engage in calming practices in the evenings such as yoga, reading, taking some time for yourself in your preferred form, or drinking magnesium rich cacao. Try to stay off your phone at least 1 hour before bed. Watching the sunset also supports melatonin production.

• Anxious or anticipating something? Utilise your toolkit for reducing anxiety (breathwork, yoga nidra, NDSR, or mindfulness)

• Time restricted eating (TRE)

• Keep a cool bedroom (supports continuity)

• Consider a Magnesium supplement (such as Magnesium Glycinate) Be Pure do a great one if you are in NZ or Australia.

• Support Serotonin levels by getting sunlight (unfiltered aka not through windows) throughout your day for at least 5-10 minutes as often as possible.

• If you are a night shift worker, work in an office, parent, or up at times during the night, utilise blue blocking glasses, lamps and light bulbs to block blue light when it isn’t needed. When you get home from your shift, keep all lighting off as best you can.

• Utilise calming herbs or tea (check with your Dr first to ensure these don’t impact on any medications).

• Avoid caffeine including drinks with caffeine such as energy drinks, matcha, english breakfast tea after 12pm.
  

Get your morning routine right and your night time routine should follow. Remember, when introducing new habits. Start small to give yourself a better chance of it being sustainable! Embrace the power of your circadian rhythm for optimal sleep, wellbeing and performance.

I would never share information I didn’t think would be truly helpful and beneficial for people to consider incorporating into their lives and I do do my research. However, I don’t know everything so feel free to do some more research! The more in the know and informed we can be, the easier it is to make informed, and conscious decisions.

Some podcasts that share more insights are Well and Good podcast on Sleep, the Dr Huberman podcast on sleep at night and the @Blockbluelight website.

Happy light adjusting!