Our biological clock causes us to experience constant fluctuations, which corresponds to our circadian rhythm,” explains Dr. Michael Howell, CEO of the Sleep Performance Institute in Edina, Minnesota.
“Our circadian rhythm is primarily determined by when we are exposed to light,” he says. In the modern world, we are used to living with lights in the evening (computer, tablet, TV and phone screens) and these delay our circadian circulation through the signals they send to the retina. It’s as if the brain could understand that there was still sun at 10 p.m., no matter how tired we were. We are not ready to fall asleep.”
This leads to delayed sleep phase syndrome, a circadian rhythm disorder that occurs especially when the alarm sounds and you are not ready to get up. “If you have trouble falling asleep at night, but can do it in the morning, you’re probably just so late,” Dr. Howell notes. This problem can be solved with adequate lighting, especially bright light (sunlight or even a brightness of 10,000 lux in the morning). Or by a low-dose melatonin treatment (0.5 mg), administered three to four hours before bedtime.
It is advisable to avoid stimulants like caffeine and alcohol and turn off screens before going to bed. By the way, did you know that sleeping an extra hour a night could save your life?
Pay attention to these signs that show that your sleep is of poor quality.