Look to the Sun: Should Nature Dictate our Sleep Cycles?
Sleep has become a customary part of the conversation surrounding health and weight loss, but many of us still struggle with getting enough. A recent article in the online British magazine, Literary Hub suggests that we should lend more credence to nature to guide us when it comes to our circadian rhythms and sleep schedules. The author of the article, Linda Geddes, posits that beyond the busyness of our lives, and the blue-light of our phones, our exposure to artificial light, and our almost total lack of exposure to light in nature, makes it even harder to get a good night’s sleep. She conducted an experiment with her family where they attempted to live in harmony with the day and night as nature dictates. She made a pointed effort to expose herself to bright morning light, and reduced the use of artificial light in her home almost entirely. Her body responded by producing melatonin earlier, and by reducing the lingering melatonin in the morning giving her more energy upon waking and creating more sustained energy throughout the day. It is fascinating to consider aligning ourselves more with nature as a way of helping ourselves get more sleep.
Sure, we all feel like we could get more sleep, but what about the correlation between sleep and weight loss? When people don't get enough sleep, it affects at least four different hormones in the body: cortisol, insulin, leptin, and ghrelin. These four hormones move in different directions: cortisol, insulin, and ghrelin all increase, while leptin decreases. Ghrelin is the hormone that signals hunger (when your stomach growls for example) while leptin is the satiety hormone that signals to your body you are full. When sleep causes these hormones to fluctuate we are more likely to seek comfort in carbs, which in turn are less satiating and round and round the cycle goes. all of which combine to make us more likely to eat more, more likely to feel hungry, some people are more likely to seek carbs for comfort, and less likely to feel satiated. Studies of college students confirm that one of the consequences of sleep deprivation for young students is weight gain.
Here are a few tips for working toward a better night sleep so we can keep those hormones in check and get the rest we need for optimal health:
Try to establish a predictable sleep schedule and stick to it.
Reduce the use of blue-light (phones, tablets etc) at least one hour before bed
Get outside during the day. Expose yourself to natural light and fresh air.
Reduce the amount of artificial light in your home after the sun goes down (for example, try eating by candlelight).
Get some form of movement in every day. It doesn’t have to be intense exercise, but integrating movement (big bonus if the movement takes place outside!) into your day will help your body and mind wind down at night. Avoid exercising two hours before your bedtime, especially if you notice that exercise wakes you up.
It is crucial to work toward 7-8 hours of sleep a night. If that sounds impossible, try shifting the time you go to bed fifteen minutes each night until you work up to that ideal number.
Use meditation, exercise, or journaling to help reduce your anxiety levels prior to going to bed.
One hour before you go to bed, take a few minutes to write down the things you are worried about or write a to-do list for the following day. This will help empty your mind and reduce stress.
If you take melatonin, be sure to take it 2 hours before bed, as it does not work immediately. Taking a sleep aid is not a substitute for avoiding bright and blue light prior to bedtime.
Sleep is one of our greatest gifts and allies in our journey toward optimal health. See if you can implement at least three of the suggestions this week and let us know if they make a difference! Share you experiences by adding a comment below.
Good Night, Sleep Tight!