Why we struggle with sleep and what can we do about it?

As a modern society we tend to forget our connection to nature.

Our bodies have evolved to survive on this planet so our biological processes are very much tied to its daily and seasonal rhythms. Our cells are highly influenced by the timing of daylight, temperature and the length of the day throughout the year.

With modern conveniences of artificial light, electronics, temperature controls, anytime food and snacks, not to mention an array of stimulants (some more legal than others), we're more likely to become disconnected to those natural rhythms and our bodies never properly cued to perform those daily processes when they are meant to perform them. This is no more apparent than in struggles to get good sleep.

How can we turn these potentially bad, disconnected sleep habits into good ones?

Limiting light exposure closer to bed is great but light exposure in the early morning is even more impactful.

There are sensors in the eyes that are sensitive to the low angle light rays of the morning sun and exposure to them will establish your circadian rhythms for the rest of the day. Basically, your body starts an internal countdown to bedtime which can help reduce the effects of bright light before bed.

Aim to get 5-10 minutes of outdoor light in your eyes in the first hour of waking (ideally before 10am). You should see an improvement in 2-3 days after adapting this practice.

Too cold to go outside or a shift worker? Using a light therapy lamp for 30-60 minutes after waking can help reap the benefits of morning light. When choosing a light therapy lamp, make sure it has an output of at least 10,000 lux.

The more timing information our brains can get the better it can be at initiating our daily patterns. So, if morning light or therapy lamps are not an option, being outside as the sun goes down can be the next best thing. The setting sun has similar low angle light properties and can cue our systems to start winding down for sleep.

In the end, the more time we spend outside, especially during sunrise and sunset, the better our body will be at initiating sleep cycles.

How much sleep do we need?

This can be wildly different depending on the person, age, gender and genetics. For instance, teenagers are wired to go to sleep late and wake up late, while older people tend to get less and less sleep as they age.

A vast majority of the population needs between 7-9 hours of sleep daily.

Unless you're sleeping less than 6 hours every night, the goal isn't about getting 'more' sleep or being in bed for longer -- It's about improving the quality of that sleep.

One way to improve quality is to consistently go to bed and wake up around the same time each day. This allows the body to get more efficient at sleeping and go through REM and deep sleep stages more readily.

Studies have shown that people who sleep less but follow the same sleep schedule (i.e. 12am-6am) get more quality of sleep vs. those who sleep more hours but sleep timing is sporadic.

This is why we often feel more tired or 'jet lagged' with longer catch-up sleeps on weekends. It's simply not efficient sleep.

The answer to getting better sleep isn't always about getting more of it, it can often be as simple as following a more consistent sleep schedule of going to bed and waking up around the same time each day.

Resources

Podcast | Dr. Samer Hattar: Timing Light, Food, & Exercise For Better Sleep, Energy & Mood

Light Therapy Lamp |

References

Chaput, Jean-Philippe et al. “Sleep timing, sleep consistency, and health in adults: a systematic review.” Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme vol. 45,10 (Suppl. 2) (2020): S232-S247. doi:10.1139/apnm-2020-0032

LeGates, T., Fernandez, D. & Hattar, S. "Light as a central modulator of circadian rhythms, sleep and affect." Nat Rev Neurosci 15, 443–454 (2014)

Fernandez, Fabian-Xosé. “Current Insights into Optimal Lighting for Promoting Sleep and Circadian Health: Brighter Days and the Importance of Sunlight in the Built Environment.” Nature and science of sleep vol. 14 25-39. 6 Jan. 2022, doi:10.2147/NSS.S251712

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