How to sleep well: Expose yourself to natural light, steady your circadian clock, stick to a schedule

How to sleep well: Maintaining a consistent sleep schedule is vital for aligning your circadian rhythm (Image: Canva)

Ever found yourself tossing and turning in bed, your mind racing while the clock ticks away? Losing your mind over sleep is a common struggle, and its impact extends far beyond mere fatigue. It takes a severe toll on your mental wellness, as it affects your cognitive functions, emotional resilience, and physical health. However, the key to keeping your sanity is in understanding and stabilising your circadian rhythm.

Sleep has four distinct stages, each characterised by different brain waves. The first two stages mark the transition from wakefulness to light sleep, while the third and fourth stages delve into the world of deep, restorative slumber. Understanding this rhythmic symphony is vital for unlocking the benefits of a stable circadian rhythm.

A recent study in Translational Psychiatry indicates a significant link between mental health and the circadian rhythm. Disruptions to this internal clock, impacting responses like melatonin and cortisol secretion, contribute to mental health issues. In simpler terms, disturbances in sleep can throw off the circadian rhythm, particularly affecting those with mood disorders. Keeping this rhythm stable is an important strategy to improve your well-being, especially if you often face sleep challenges.

Here are five solutions for a sound sleep and mental wellness:

Stick to a consistent sleep schedule: Maintaining a consistent sleep schedule is vital for aligning your circadian rhythm. Your body's internal clock thrives on routine, and irregular sleep patterns can disrupt this delicate balance. Early to bed and early to rise helps regulate hormone secretion and supports both physical and mental well-being.

Expose yourself to natural light: Exposure to natural light during the day is critical for setting your circadian cues. Sunlight exposure in the morning synchronises your internal clock, keeps you alert during the day and improve your sleep quality at night. This simple, but no less effective, strategy is rooted in the circadian rhythm's sensitivity to light.

Limit blue light before bedtime: You are aware of the impact of electronic screens on sleep, particularly due to the blue light they emit. This light suppresses melatonin production, the hormone responsible for regulating sleep-wake cycles. By minimising screen time before bedtime, you minimise disruptions to your sleep cycle and set the stage for a more restful and rejuvenating sleep.

Don’t worry, just relax: Chuck the phone and engage in calming activities before bedtime. This sends signals to your body that it's time to wind down. Practices such as reading a book, doing gentle stretches, or exercising mindfulness can help reduce stress and anxiety levels, and promote a smoother transition into a restful sleep state.

Sleep hygiene: Your sleep environment significantly influences the sleep quality. Ensure your bedroom is conducive to rest by maintaining a cool temperature, using comfortable bedding, and minimising noise and light. A good sleep hygiene positively impacts both physical and mental health.