Friday, August 2, 2013

Manipulating Your “Circadian Clock” – Or Becoming a Morning Person

Do you get to bed too late each night and then have trouble getting up each morning?

Perhaps your circadian clock needs adjustment.

Each of us has an internal clock – a circadian clock -- inside our brain. It operates roughly on a 24-hour cycle, responding primarily to light and darkness, telling our bodies when to sleep.

Unlike a wristwatch or other clock, the circadian clock is flexible. It can slow down or speed up depending on how much light is around. That includes rays from computers and phones.
In the first episode of Downton Abbey, the Countess of Grantham, played by Maggie Smith, complains about the newfangled electrical chandelier installed in her family's 1915 estate. "Oh, dear, such a glare," she says, shielding her eyes with a fan.

Too much artificial light at the wrong time (at night) can change sleep patterns and make us groggy in the mornings.

In a recent test, subjects (night owls) spent just one week away from electrical lights and computers and in that amount of time, their internal clocks became synchronized to the sun.

They got the same amount of sleep as usual, but their internal clocks jumped ahead two hours, on average. Thus, they went to bed earlier and woke up after the chemicals in their brains told them it was time to rise and shine.

Two factors contributed to the change. Everyone got exposed to about four times as many photons while camping than they did in town (because sunshine is much brighter than indoor lighting). And the timing of the light was different. They were exposed to more light early in the day and less after sunset.

Makes perfect sense to me! We know that back in the days before electricity, activities were determined by available daylight. Up early with the sun to get the work done, wind down when it grew dark outside.

A tip to those who aren’t morning people but want to be: Reduce exposure to light at night by dimming the lights or turning off computers and phones, especially important within an hour before bedtime. Conversely, get as much natural light in the morning as possible: Raise the shades, take a walk.

Sleep doctor Katherine Sharkey at Brown University says that's exactly how she treats one type of sleep disorder. "We use bright light in morning to advance circadian rhythms."

Learn more about the research on this subject at Current BiologyFindings also reported in a story at National Public Radio.













14 comments:

  1. Makes absolute sense. I know that in the winter time we're all groggy, feeling lazy and sleepy early in the afternoon when the sun starts to set, while in the summer we're much more active, staying up late, going out, meeting people for late evening dates etc.

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    1. I agree; much more energy during the long daylight hours of summer.

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  2. Hello Sanda

    This is fascinating and logical at the same time.
    It makes sense to take a break from technology for a week or so but can we do it?

    Have a great weekend

    Helen xx

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    1. It's difficult for me not to turn on the computer at night, as that's when I wind down from the day's activities and have more time to catch up on blogs.

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  3. An interesting topic, Sanda, and one I think about every time I have jet lag. There is no doubt the effect of light is considerable. On our recent trip we made a point of getting out in the sunshine as much as possible to re-set our internal clocks as soon as possible, and I think it helped.

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    1. This circadian clock business is especially evident in regard to jet lag. Our bodies definitely "smarter" than our brains when it comes to knowing when it's time to sleep!

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  4. I do not have blinds on my bedroom window.. The early morning light is so natural to wake up to.
    We get lots of sun here.
    I have not used a watch for over 30 years.. i go by the sun.. I suppose that comes from sailing.
    I do turn off all lights, before i go to bed..otherwise i cant sleep. I do have a good working internal clock.
    great post Sanda.
    val

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    1. Great idea to let the light shine early into your bedroom. I don't keep a light on at night either.

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  5. Interesting info. I am an early to bed, early to rise person. Sometimes I rise too early. I think most people are the other way around. For years I worked in health care and had to start work at 7 a.m., I think I just got used to that. I'd like to stay up a bit longer and sleep a bit later but it doesn't seem to work. If I stay up late (for me) I still wake early and just feel I didn't get enough sleep.

    Darla

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    1. I still wake up at the same time that I did before I retired from the workforce - 5 a.m. Rarely am I able to go back to sleep, as old habits die hard. But I do sleep later if I stay up late.

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  6. Hi Sanda - Thanks for your comment over at 'my place'. This is a great subject. I normally try to avoid computers and bright lights after dinner. It's not always possible,but I can tell the difference when I do. I'm also rather like a cat when I have to get up in the night. I know my house well enough to make it to the loo and back to bed in the dark, else I'd probably never get back to sleep! Best wishes.

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    1. Hi Shelley,
      Thanks for your comment. I too prefer low lights in the evening.

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  7. Night owl here,do my best work at night,and often walk in the lanes/fields at 1pm, enjoy the nocturnal rural animal/bird life.
    Since Oska entered my life I have to be up at 7am for toilet training the rascal! which I do find a tad hard.

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    1. Interesting that you walk after dark. I too enjoy that kind of "nightlife." But I always wear my boots because I fear stepping on a snake or fire ants!

      I am so happy that you have Oska. You must be enjoying him so much. Hopefully the potty training will end soon!

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