Circadian Rhythms
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The Natural Flow of Life.
Sunrise over the hoodoos at Writing on Stone Provincial Park. (EXIF data f22, 1/100s, 70mm, ISO320).
Lately I’ve been having trouble sleeping - well not so much trouble getting to sleep, but trouble staying asleep. As a retired person you’d think I have no worries and sleep should come easily and be totally restful, however I’ve found that it is anything but that.
Small stresses that would have normally not phased me at all (probably because I had so many much larger stresses to deal with) pre-retirement, now end up dominating my thoughts as I try to get a full night’s rest.
To make matters even more complicated, I live in a country and a latitude where there is a great deal of variation in the amount of daylight we get between summer and winter. Summer at its peak means sunrise at 5:20am and sunset at 9:54 pm - in contrast winter means sunrise as late as 8:57am and sunset as early as 4:30 pm. These swings in the amount of and timing of daylight can significantly impact sleep duration and quality.
Seasonal Impacts
Chaos in an old growth forest with late afternoon light. (EXIF data f4.5, 1/160s, 70 mm, ISO1250).
This significant variation in the timing of the day can cause a disruption in our circadian rhythm resulting in disturbance of sleep, depression and overall low energy. What is circadian rhythm and why is it important? Circadian rhythm is sometimes referred to as our internal clock as it relates to the body’s natural 24 hour cycle and it controls sleep, energy levels and other body functions through the timed release of hormones. Our sleep cycle starts first thing in the morning by the rise and fall of cortisol and melatonin levels in our system - these levels trigger our bodies to know when we should be awake and active versus preparing for sleep. Disturbance of the release of cortisol such as releasing it late in the day will mess up the balance of these two biochemicals and impact not only sleep, but cellular repair, processing of thoughts and memories as well as energy levels. It’s a big deal.
Matthew Walker’s book Why We Sleep is an excellent resource and he details the importance of not only quantity by also quality of sleep for our effective functioning. In fact as humans we can survive for up to 2 months without food but less than 3 days without sleep before there are significant impacts to thought processes, motor skills and brain function.
“The recycle rate of a human being is around sixteen hours. After sixteen hours of being awake, the brain begins to fail. Humans need more than seven hours of sleep each night to maintain cognitive performance. After ten days of just seven hours of sleep, the brain is as dysfunctional as it would be after going without sleep for twenty-four hours. Three full nights of recovery sleep (i.e., more nights than a weekend) are insufficient to restore performance back to normal levels after a week of short sleeping. Finally, the human mind cannot accurately sense how sleep-deprived it is when sleep-deprived.” Why We Sleep - Matthew Walker
Redpolls showing irritability over sunflower seeds at the feeder. (EXIF data f6.3, 1/2000s, 400mm, ISO2200).
It’s no wonder my difficulty sleeping has me a bit concerned - ironically that concern doesn’t help me to sleep any better, so it is a bit of a vicious circle.
Winter tends to be a difficult time for sleeping with the longer hours of darkness - many people experience SAD (seasonal affect disorder) which can result in irritability and depression.
Combatting sleep disruption
I spoke to my doctor about my sleep concerns as I recognize the importance of good restorative sleep for my long term health and wellbeing. She recommended a few practical ways that I could alter my routines to enhance my sleep quality. I reported that evenings when I had a sauna that I sleep much better than non sauna nights.
That information coupled with my ease of falling asleep, but not staying asleep led her to focus on causes such as poor sleep routine, stress and SAD (seasonal affective disorder) or shift in circadian rhythm. She indicated that things like light, pets or even temperature can disturb me as I move through the different stages of sleep.
Outdoor barrel sauna is part of our pre-bedtime routine. (EXIF data f5.3, 1/800s, 78mm, ISO1000).
I was on board to try anything to improve my sleep experience, so when she suggested some simple bedtime routines I was al in. The first was to set the stage for my brain that it was time for sleep and this included being consistent around the time I went to bed - and going to bed was for sleep and not lounging and watching videos on my iPad. In fact she recommended removing all electronic devices from the bedroom and not spending any screen time at least 1/2 hr before going to sleep. Reading a book was fine, but no electronics. At first this was a bit of a challenge as I usually check email and do a little surfing just before bed - shifting from this habit has been really refreshing once I got into it and I don’t miss the electronic devices at night.
I also continue to use the sauna in the evening at least 3 times a week and I find that those nights I have the best sleep. A pre bedtime bath or shower can also work well, but not as well as the sauna.
Morning Sleep Routine
Me sitting with my SAD light in the early morning. (iPhone photo).
As strange as it may sound the secret to a good night’s sleep starts when you wake up in the morning. The body’s hormone levels that provide biofeedback for body functions such as tiredness and sleep start when you first get exposed to morning sunlight - this is the trigger that sleep is over and the day cycle has begun. This triggers a rise in cortisol and a reduction in melatonin which causes us to be alert and ready to face the day. As little as 10-20 minutes of morning sunlight is enough to kickstart this cycle, but during our long winter months with late sunrises it is a challenge to be consistent with our circadian rhythm. Therefore, one of the recommendations was that I use a SAD (seasonal affective disorder) light which is a very intense bright light that mimics early morning sunlight. Using it for 10 - 15 minutes in the morning when I wake up has made a significant difference to my sleep quality.
Restful Sleep Restored
I have found that implementing these bedtime and morning routines really helps me to set a regular habit for good quality sleep and as a result I am finding that my energy levels and attention/focus is much better throughout the day. Are you affected by the changing rhythm of the lengths of day and do you have any specific routines that help you to get a restful night’s sleep? I’d love to hear about it in the comments below or drop me a note directly by clicking on the Connect With Me button.
Morning sunrise light hitting the upper peaks of the mountains. (EXIF data f9, 22mm, 1/3s, ISO100 - tripod)
I hope you’ll come back soon, share a cuppa, relax and enjoy more of my musings.
