Harness the Power of Light for Better Sleep: Simple Tweaks for Restful Nights
A 2013 study of over 1,000 adults with ADHD found that 62.5% had difficulty falling asleep, 53.8% had difficulty staying asleep, and 50.4% woke up too early. (Barkley, R. A., 2011).
In todays world, sleep or the lack of, is becoming more of a problem, whether that be getting off to sleep or staying asleep. We're constantly bombarded with artificial light, from our smartphones and laptops to the neon glow of street lights and it's actually messing with our bodies' natural sleep.
Our bodies are naturally programmed to wake up with the sun and sleep when it's dark. But all that artificial light is throwing our internal clocks out, making us feel tired during the day and wired at night.
Enter melatonin, our body's sleep hormone. Melatonin production is suppressed by light and boosted by darkness. So, if you're staring at a screen right before bed, you're basically telling your body to stay up and party.
At Chapter many of our clients struggle with their sleeping patterns which has a huge impact on their mental health, wellbeing and productivity as well as their relationships.
Here are a few simple things you can test to try and get your sleep back on track:
Get outside during the day: Soak up some natural sunlight for at least 10-30 minutes within an hour of waking up. This will help set your circadian rhythm and make you feel more alert throughout the day.
Dim the lights in the evening: Trade your harsh overhead lights for cozy amber or red bulbs. This will help your body start winding down for sleep.
Put your screens away: Banish all electronic devices from your bedroom at least an hour before bedtime. The blue light emitted from screens can suppress melatonin production and make it harder to fall asleep.
Weighted Blankets: Several recent studies find weighted blankets can increase sleep time and reduce anxiety, stress and insomnia severity for some people thanks to deep pressure stimulation.
Meditation and Relaxation: Calming practices like mindfulness meditation, yoga, body scanning or gratitude meditation. Meditation can help to calm the mind and body, which can make it easier to fall asleep and stay asleep.
Be consistent with your sleep schedule. Try to go to bed and wake up at the same time each day, even on weekends. This will help to train your body to fall asleep and wake up easily.
Sleep with the curtains open: Exposure to natural sunlight in the morning helps to reset your body's natural sleep-wake cycle.
Sunrise alarm: These alarms mimic the natural sunrise, gradually increasing in brightness to ease you into the day.
It may take some time for your body to adjust to these changes, but stick with it. Ditch the screens, embrace the darkness, and let your body's natural sleep rhythms work their magic.
Sweet dreams!
