How to use light to reset your circadian rhythm
Light is the strongest mechanism we have for synchronizing our internal body clocks with the world around us. But our everyday life, which is often spent indoors under dim artificial light, easily throws our natural circadian rhythms out of balance. Find out today how you can use light to your advantage.
As we have been talking about in recent articles, our circadian cycles are extremely important for the proper functioning of our bodies and they do not just affect our sleep. Studies have shown up to 73 traits, from alertness to strength, that wax and wane depending on the time of day. Our state of mind is also affected, as we already know, by the amount of light to which we are exposed. Recent research shows that the cells that help regulate our internal sleep cycle also connect to the area of the brain related to our mood.
While a punctual disruption of our circadian cycle can make us less alert or sleepy during the day, a prolonged breakdown of our circadian rhythm can lead to more serious consequences for our health. Altogether, dozens of diseases, from cardiovascular dysfunction to immune dysregulation and reproductive problems, are linked directly or indirectly to circadian disruption.
So how can we reset our internal biological clock after it has been deregulated? You can start with 2 simple but effective steps to adjust the light in your life and help sync your natural sleep cycle:
1. Spend more time outdoors or near a source of natural sunlight
The amount of time we spend indoors, which is about 90% of the day for many people, can disrupt our circadian rhythm because, while indoor environments can seem very bright, indoor artificial lighting is often much dimmer than we are. we realize. While in a typical classroom, office or hospital environment we find light intensity between 150 and 1000 lux, when we are outdoors on a sunny day we are exposed to 10 to 1000 times brighter light.
To help reset your circadian rhythm, try spending a little more time outdoors or near a source of natural sunlight. For example, have your breakfast outdoors or in a well-lit and sunny area of your home. If you can, try walking or cycling to work, taking a walk at lunchtime, or trying to sit by a window during the day.
2. Try a pre-sleep routine that involves gradually darkening your environment
While getting plenty of light is important during the early hours of the day, darkness at night is essential for a good night's sleep. Studies of people living in areas with high levels of light pollution show that they tend to go to bed later and wake up later in the morning. The time they spend sleeping tends to be shorter and they report feeling more tired during the day.
In fact, exposure to light at night suppresses the body's production of the sleep-promoting hormone melatonin. Therefore, being in very well-lit places can make it difficult to fall asleep later.
A pre-sleep routine that involves gradually dimming the room can help. Try dimming the lights and using lampshades instead of overhead lights. Turning off big screens like your TV, computer or iPad can also help. Long, thick curtains, blinds, or even an eye mask can help create an even darker environment for better quality sleep.
For our circadian system, the timing of light exposure is also important. The best time to be outdoors with natural light, for example, is in the early hours of the day. This is in part because our circadian regulation cells are especially sensitive to blue light, which is most prevalent during the early hours of the day. Research has shown that increased exposure to morning blue light improves our alertness and reaction speed.
As we have been talking about in recent articles, our circadian cycles are extremely important for the proper functioning of our bodies and they do not just affect our sleep. Studies have shown up to 73 traits, from alertness to strength, that wax and wane depending on the time of day. Our state of mind is also affected, as we already know, by the amount of light to which we are exposed. Recent research shows that the cells that help regulate our internal sleep cycle also connect to the area of the brain related to our mood.
While a punctual disruption of our circadian cycle can make us less alert or sleepy during the day, a prolonged breakdown of our circadian rhythm can lead to more serious consequences for our health. Altogether, dozens of diseases, from cardiovascular dysfunction to immune dysregulation and reproductive problems, are linked directly or indirectly to circadian disruption.
So how can we reset our internal biological clock after it has been deregulated? You can start with 2 simple but effective steps to adjust the light in your life and help sync your natural sleep cycle:
1. Spend more time outdoors or near a source of natural sunlight
The amount of time we spend indoors, which is about 90% of the day for many people, can disrupt our circadian rhythm because, while indoor environments can seem very bright, indoor artificial lighting is often much dimmer than we are. we realize. While in a typical classroom, office or hospital environment we find light intensity between 150 and 1000 lux, when we are outdoors on a sunny day we are exposed to 10 to 1000 times brighter light.
To help reset your circadian rhythm, try spending a little more time outdoors or near a source of natural sunlight. For example, have your breakfast outdoors or in a well-lit and sunny area of your home. If you can, try walking or cycling to work, taking a walk at lunchtime, or trying to sit by a window during the day.
2. Try a pre-sleep routine that involves gradually darkening your environment
While getting plenty of light is important during the early hours of the day, darkness at night is essential for a good night's sleep. Studies of people living in areas with high levels of light pollution show that they tend to go to bed later and wake up later in the morning. The time they spend sleeping tends to be shorter and they report feeling more tired during the day.
In fact, exposure to light at night suppresses the body's production of the sleep-promoting hormone melatonin. Therefore, being in very well-lit places can make it difficult to fall asleep later.
A pre-sleep routine that involves gradually dimming the room can help. Try dimming the lights and using lampshades instead of overhead lights. Turning off big screens like your TV, computer or iPad can also help. Long, thick curtains, blinds, or even an eye mask can help create an even darker environment for better quality sleep.
For our circadian system, the timing of light exposure is also important. The best time to be outdoors with natural light, for example, is in the early hours of the day. This is in part because our circadian regulation cells are especially sensitive to blue light, which is most prevalent during the early hours of the day. Research has shown that increased exposure to morning blue light improves our alertness and reaction speed.