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Let’s Talk Sleep!
How many times have you been asked to sleep on time? Or get a good 8 hours of sleep?
Let us guess- a least a million times!
So what makes sleep so important? And why must you sacrifice Netflix for a mere sleep schedule?
Our bodily functions follow a certain pattern that has developed through evolution. This pattern is based on reaction to stimuli and is called the circadian rhythm. The circadian rhythm responds to environmental changes such as temperature, light and even air pressure. One of the most noticeable and important circadian rhythms is our sleep and wake cycle.
How does our sleep and wake cycle work?
Think of the melatonin producing parts of our brain as an employee of a big profit-making company. The CEO of this company is the suprachiasmatic nuclei or SCN which acts as the boss of the employee. The SCN consists of over 20,000 nerve cells and is located in the hypothalamus of the brain. It receives inputs from the eye- visual stimulus (light). When the SCN detects darkness i.e. after sunset, it orders the brain to produce melatonin. Melatonin is a substance that makes us feel drowsy. In the morning, the SCN detects light and orders the brain to reduce the production of melatonin which helps us get up easily. When the timing of waking up is fixed, the SCN is able to control melatonin production efficiently. This is why sometimes on a Sunday our eyes magically open early in the morning, even though we intended to sleep more.
Now you might say, “Okay, okay whatever. But how is this connected to me binge watching Netflix at night?” Well here's the deal- the screen that you gapingly stare at for hours at length, emits blue light. This blue light messes with your sleep and wake cycle. It tricks your SCN into believing that it is daytime- keeping you wide awake at 3:00 am.
What happens when the circadian rhythm is thrown off track?
It’s simple. Our internal clock is no longer aligned with the external dark and light cycle. This causes circadian rhythm disorders such as insomnia and sleep deprivation which can cause headaches, irritability and nausea. Fascinatingly, jet lag is a type of circadian rhythm disorder. Due to changes in time and dark-light cycles, the sleep and wake cycle is disrupted.
Usually when this cycle is disturbed, our bodies are able to naturally adjust them and bring them back on track. However, sometimes it may get serious and you’d have to take matters into your own hands.
How can I fix my sleep schedule?
For starters, you can establish a fixed sleep schedule. This would help your body get used to your sleep timings and predict them. Additionally, you can exercise during the day so that you will be fatigued by night and fall asleep naturally. Furthermore, you can switch off all digital devices at least 2 hours before sleeping so that your SCN can activate melatonin production. Lastly, you can listen to relaxing music while trying to fall asleep. Rome wasn’t built in a day. Consistency is key- so don’t give up on it in a week. Goodnight!
Here is a Spotify sleep playlist to help you get some amazing rest- Enjoy!
~ Insiyah Readymadewala
Robinson, Brittany. “What to Do When Your Circadian Rhythm Is Thrown out of Whack.” Sleep.com, 24 Jan. 2021, www.sleep.com/sleep-health/circadian-rhythm. Accessed 27 June 2023.
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