Mailbag! Poor Sleep? Try a Circadian Rhythm REBOOT
By
Dr. Scott Olson, ND
Posted August 29, 2023
“Ever since I moved into my new place, I’ve been having trouble sleeping. I noticed that the lights in the apartment and the parking lot are very bright white. Could that be causing my sleep issues?”
–Ted from Medina, Ohio
Hi Ted,
You could be onto something.
The color (and intensity) of the light you’re exposed to could be behind your trouble. Different wavelengths of light give our bodies signals that affect our sleep patterns.
In fact, nature uses this to help prepare us for sleep and to wake us in the morning.
The light waves we’re exposed to in the first minutes after daybreak and the last few minutes before sunset may LOOK a lot alike, but they’re surprisingly different.
You’ve likely heard the term circadian rhythm before. It’s your so-called “internal clock” that controls your sleep and wake cycles (among other things).
Receptors in your eyes react to the quality of light you’re exposed to, signaling your circadian rhythm.
This, in turn, triggers your internal clock to kick off the appropriate processes to ramp up your body for the day or dial it down for sleep.
But since most of us are rarely outside at dawn or dusk, we seldom get these clues. And our use of bright lights indoors (and in that parking lot of yours) at night can through our circadian rhythm for a loop and knock our sleep cycle out of whack.
Complicating the issue even further is our constant exposure to the light from computer screens, smartphones, and televisions.
The easiest fix is to reboot your circadian rhythm by stepping outside for a few minutes at dusk and dawn.
Exposure to white light during the day is great. It can boost your alertness and concentration. But you want the opposite at night so you can wind down to sleep.
So, take steps to reduce your exposure to artificial light at night.
- Dim and switch off extra indoor lights.
- Put away electronic devices at least an hour before bedtime.
- Consider using a lamp with a red or orange bulb to trigger your body to ramp up melatonin production in preparation for sleeping.
- Try blackout curtains to block the bright lights from outside.
Other things that can help encourage a good night’s sleep include a sound machine (or fan) to mask noise, going to sleep and waking at the same time every day, and calming herbs such as lemon balm, hops, passionflower, or chamomile.
P.S. Have a health concern that’s worrying you? CLICK HERE to submit your question and get featured in the weekly mailbag!
Written By Dr. Scott Olson, ND
Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.
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