Maximize Your Rest

Bedtime was once the greatest evil when we were eight years old and our parents forced us to adhere to a strict schedule, but many adults are now living for the moment their head can finally hit the pillow after a long day. Sleep is important. Everyone knows, or at least should know this by now as more studies come out each year proving it. If this is the case, then why do only a third of Americans say they get “excellent” sleep with another third saying their sleep is “poor”. Let’s take a look at two common causes of inadequate sleep, and the easy way to fix them.

Screen Time:

It seems that melatonin is and has been the go to supplement for those trying to get better sleep. Now, how exactly does melatonin work, and how can it be affected by screen time? Our bodies run on an internal clock called our “circadian rhythm”. This process results in hormonal and metabolic changes that occur as the day progresses that make us feel alert at certain parts of the day and sleepy at others. Melatonin acts in a brain region called the suprachiasmatic nucleus which is inside the hypothalamus. The hypothalamus is a control center for the brain, and one of the things it controls is our circadian rhythm, and as a result, our sleep cycle. Studies have found that blue light (the light emitted from our tv’s, phones, and laptops) suppresses melatonin levels. This can throw our internal clock out of whack, and lead to those nights where we are laying in bed but cannot fall asleep. One of the best ways to optimize your sleep is to avoid any blue light roughly 2 hours before bedtime. It is best to avoid smart devices in general, but if you cannot, many have a screen dim or blue light filter function you can apply at night.

Inconsistent Sleep/Wake Times:

Continuing with the circadian rhythm, we can talk about the impact your schedule can have on optimizing your sleep. Perhaps the best way to illustrate the importance of a consistent sleep schedule is by taking a look at jet lag. When we are awake or asleep during different times than normal we can feel terrible, almost as if we have an illness or a bad hangover. Even though this is well-known, many people still stay up late on certain nights or smash their snooze button a few dozen times in the morning. If you do this, you are not taking advantage of the hormonal boost your body can give you for both waking up and winding down. We have already talked about melatonin and how it peaks at night, and pushing yourself past the initial tiredness to stay up until 3 in the morning totally wastes the hormonal effect of melatonin. At the same time, sleeping in and snoozing your alarm limits the effect that cortisol can have in waking you up. Peak cortisol levels are usually maintained for 2 hours after you have been awake for 30-60 minutes, and the increased levels of this “stress” hormone can help you get started in your day. Varying the time that you sleep and wake limits the effectiveness of the hormones that your body uses to regulate its circadian rhythm. If you struggle with your sleep, try to fall asleep and wake up in the same relative time span (~1hr) each day to maximize the effects that melatonin and cortisol can have.

Sources:

Oh, J., Yoo, H., Park, H. et al. Analysis of circadian properties and healthy levels of blue light from smartphones at night. Sci Rep 5, 11325 (2015). https://doi.org/10.1038/srep11325