sleep
disruptors
Our daily sleep and wake-up routines
are regulated by our natural circadian
rhythm. Here we look at common
disruptors to our biological clocks and
their impact on our sleep routines.
CHANGING OF THE SEASONS
While lifestyle choices such as socialising can
override our natural circadian rhythm, its main
cues are environmental and particularly light.
Any change may have an impact on the
biological clock and thereby on our sleep routine.
Although it’s only an hours difference, the
transition into and out of daylight-saving time
creates a sudden shift in the external cues
regulating our biological clock. This disrupts
sleep, in some people, for many days - similar to
jet-lag.
WE RECOMMEND
In wintertime, exposure to bright light is very
important. Routine is also important, sticking
to a regular bed and wake-up time is essential,
whilst establishing a diet and exercise routine will
also help maintain your circadian rhythm.
In summertime, use blackout curtains and
mitigate the effect of warm nights by keeping
your bedroom (and bed) cool and dry.
Throughout the year, consider investing in an
air purifier to rid your room of allergens such as
pollen and dust mites.
If you need a little help with increasing your
exposure to bright light, we recommend the
Lumie body clock range (www.lumie.com).
SLEEP & TEENAGERS
If you have a teenager who is always tired when
you need them to be awake and then wired when
you wish they’d sleep, keep in mind teenage sleep
patterns, like all sleep patterns, are set by
built-in circadian rhythm. During adolescence
there is a shift in circadian rhythm making it
hard to both go to sleep and get up early.
This shift is normally linked to the onset of
puberty with the hormonal and physiological
changes experienced during this time known
to have an impact on circadian rhythm. For
example, melatonin is released in anticiption of
darkness and prepares us to sleep. In
adolescence, the release of melatonin is delayed,
causing teenagers to become sleepy later at night
and to remain asleep later in the morning.
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WE RECOMMEND
To limit the effects of this phase delay, it is
essential to maintain regular routines
(specficially bedtime and wake-up) and cut out
caffeine and stimulants in the evening; in order
to avoid melatonin supression, minimise
exposure to light, limit screen time and avoid
usage of smart phones or tablets in bed.
Exposure to light in the morning (preferably
outdoors) will be helpful to address fatigue and
increase alertness.
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