It wasnt just the dent in my nose or the thought of fixing my now broken glasses tomorrow that was keeping me up although that didnt help my restlessness either of course
What was making it impossible for me to fall asleep was the fact that I was on my phone which emits blue light which directly interferes with the natural production of the sleepy hormone melatonin making it very difficult to fall asleep
Getting enough quality sleep is super important for our long term health and wellbeing If we think about sleep in terms of evolution and nature we quickly understand just how vital sleep is to human survival
Is Sleep really that important
Lets think back to pre civilisation Youre a huntergatherer You go out into the wilderness to source food to survive You build a shelter for warmth All around you are constant threats to your survival Yet nature requires you to be in the ultimate state of vulnerability for between 7 8 hours every single day
Obviously in modern day society most of us dont have to be on the lookout for bear attacks Back then we were on a more frequent high alert Sleeping although necessary was pretty risky at times
And yet mother nature and evolution never got rid of it Sleep has never adapted We dont have any tools while we sleep to protect us from outside dangers
So why do we still sleep Why hasnt evolution gotten rid of this incredibly vulnerable state of being that we need to be able to function properly
If evolution hasnt gotten rid of sleep or found a way to reduce the amount of sleep we need it must mean that in our current stage of human evolution sleep is simply a necessity
If nature requires us to be in a vulnerable state for 7 8 hours every day that is evidence that sleep must play a FUNDAMENTAL role in human survival
What role does light play in our Sleep Wake cycle
Lets keep imagining were hunters and gatherers Weve been out all day sourcing food and staying out of harms way Were back at our shelter and the sun is setting Its about 7 pm By 8 pm the sun has fully set and we are asleep
The sun starts to rise at around 4 am Before its fully risen youre already awake
You dont have any tech no alarms you just naturally woke up at 4 am and naturally fell asleep at 8 pm
You fell asleep and woke up with the cycle of the sun rising and setting Because this is how humans used to sleep with the natural day night cycle
Why do we get tired in the dark
When the sun sets and we arent using any other forms of light our body naturally produces the sleepy hormone melatonin getting us into a sleepy state
Why do we wake up when its light
When the sun rises and we let the light in the body naturally stops the production of melatonin encouraging the body to awake
Im going to guess its been a while since you fell asleep at 8 pm and woke up at 4 am It makes sense that we dont sleep like this anymore We have electricity now We can watch the sunset at 6 pm turn the lights on and stay up until 1 am This is because artificial light stops the production of melatonin just as natural sunlight does
Device Screens and Sleep
Devices with screens like smartphones TVs laptops tablets and more contain a type of light called blue light Blue light interferes with the brains natural production of the sleepy hormone melatonin essentially tricking the brain into thinking its daytime
How can I leverage light to improve my sleep quality
The term midnight specifically refers to the middle of the night This is because midnight used to be the middle of the night Nowadays it seems to be around the time that most of us start our sleep The way that our society runs unfortunately doesnt make it all that easy to follow our bodys natural sleep cycle waking up and falling asleep with the sunrise and sunset However there are many ways that we can use light to encourage the body into a sleepy state before we go to bed and to help us wake up if its still dark
Turn the lights off
Turning off the lights in your space 2ish hours before bed will really help to encourage the body into a sleepy state If you enjoy watching TV before bed maybe try watching TV in the dark and notice if this helps you feel tired earlier
If youre a shift worker and need to sleep before its dark outside try closing the curtains andor shutters in your whole living space You can also try wearing an eye mask before bed to encourage the production of melatonin
Turn the lights on
If youre a shift worker youll know the struggle of trying to implement a regular sleep routine Working hours frequently change making it difficult to go to sleep and wake up at the same times Sometimes we might have to wake up while its still dark outside
If youre struggling to wake up because its still dark outside and your body hasnt had the cue to stop producing and releasing melatonin turn the lights on Although natural light is better any light will stop the production of the sleepy hormone melatonin making it easier to wake up
You can find power timers available to purchase which essentially turns whatever is plugged into it on and off with a set timer Setting your lights to turn on when youre supposed to wake up can be an effective alternative to an alarm
Put your phone away
Try to avoid being on your phone for at least 1 hour before you need to go to sleep Life happens though and sometimes this isnt possible If you think that you might not be able to do this all the time buy yourself a glass screen protector that has a blue light filter You can find blue light filters for all sorts of device screens
Take Aways
We underestimate just how important sleep is to our human survival and our ability to thrive If youre concerned that you might have a sleep disorder be sure to speak with your healthcare providers about options for improving your sleep Contact Alaska Sleep Clinic for a free 10 minute phone consulation
Author Bio Gabie Lazareff is a certified health coach yoga teacher and freelance nutrition wellness writer Shes on a mission to spread the word about the importance of sleep in order for us not just to survive but to thrive
