Elevate Your Sleep Hygiene: Why I swear by a Sunrise Light Alarm

““Inadequate sleep—even moderate reductions for just one week—disrupts blood sugar levels so profoundly that you would be classified as pre-diabetic.”” - Matthew Walker, Ph.D (Why We Sleep: Unlocking the Power of Sleep and Dreams)

(Full disclosure: the links included in this blog are Amazon Affiliate links and I may earn a small commission from them. Thank you for reading!)

Sleep is an essential component of our overall well-being, yet it's often neglected in our go-go-go modern life. Poor sleep not only affects our mood and productivity but also has long-term consequences for our health (I highly recommend reading the book: Why Sleep Matters by Matthew Walker). 

If you haven’t heard the term “Sleep Hygiene” before, it is a game changer for getting better, more restful, quality sleep. Sleep hygiene refers to the practices and habits that promote good quality sleep. In this blog post, we'll explore the importance of sleep hygiene and delve into one particularly effective tool: the sunrise (light) alarm.

Understanding Sleep Hygiene: Before we dive into the specifics of sunrise alarms, let's first understand the fundamentals of sleep hygiene. Sleep hygiene encompasses various practices that aim to create an optimal sleep environment and promote healthy sleep patterns. These practices include maintaining a consistent sleep schedule, creating a comfortable sleep environment, limiting exposure to screens before bedtime, and avoiding stimulants like caffeine close to bedtime.

The Role of Light in Sleep: Light plays a crucial role in regulating our sleep-wake cycle, also known as the circadian rhythm. Exposure to light, particularly natural sunlight, helps synchronize our internal body clock, signaling when it's time to be awake and when it's time to sleep. Conversely, exposure to artificial light, especially blue light emitted by electronic devices, can disrupt this natural rhythm, making it harder to fall asleep and stay asleep. This is why it is so important to “power down” in the evenings. AKA stop using screens with blue light 1-2 hrs before bedtime. The blue light suppresses our body’s natural melatonin secretion. You can use bluelight blocking glasses if you have to be on a device in the evening. I recommend some of the following to add into your evening routine to help you power down away from devices - family time, reading, walking, journalling, drawing, stretching, yoga, house chores, puzzles, crafty or creative outlets if you have them. I personally alternate between fun books and reading nutrition research (It’s interesting but also puts me to sleep pretty quick!)

OK, now for the best hack I have found for better rest . . . 

Introducing the Sunrise (Light) Alarm: A light alarm clock, also known as a wake-up light or sunrise alarm clock, is a device designed to simulate the natural sunrise and sunset to regulate your body's sleep-wake cycle. Instead of waking you up abruptly with a loud sound, a light alarm gradually increases the brightness of its light, mimicking the gradual transition from darkness to daylight.

Benefits of Using a Light Alarm:

• Gentle Awakening: Waking up to gradually increasing light can feel more natural and less jarring than being startled awake by a traditional alarm clock. This gentle awakening can leave you feeling more refreshed and energized.

• Regulated Circadian Rhythm: By simulating the natural sunrise, a light alarm helps regulate your body's internal clock, making it easier to wake up in the morning and fall asleep at night. This can be especially beneficial for individuals who struggle with irregular sleep patterns or seasonal affective disorder.

• Improved Mood and Alertness: Exposure to bright light in the morning has been shown to boost mood and cognitive performance throughout the day. By waking up to a light alarm, you're starting your day on a positive note, setting the stage for increased productivity and well-being.

• Reduced Dependence on Artificial Light: Using a light alarm encourages you to rely less on artificial light sources, such as smartphones and tablets, especially before bedtime. This can help mitigate the disruptive effects of blue light on your sleep quality.

Tips for Using a Light Alarm Effectively:

• Place the light alarm across the room from your bed to ensure that the light reaches you effectively.

• Gradually increase the intensity of the light over a period of 20 to 30 minutes to mimic a natural sunrise.

• Use the light alarm consistently, waking up at the same time each day, to reinforce your body's circadian rhythm.

• Pair the light alarm with other sleep hygiene practices, such as maintaining a regular sleep schedule and creating a conducive sleep environment (colder temperatures, weighted blanket, eye mask, ear plugs, blackout curtains) for optimal results.

Incorporating a light alarm into your sleep hygiene routine can be a game-changer (it has been for me) for improving the quality of your sleep and overall well-being. By harnessing the power of light to regulate your body's internal clock, you can enjoy a more natural and restorative sleep-wake cycle. So, why not give it a try and experience the benefits for yourself? Your body and mind will thank you for it.

And your husband… I wake up less grumpy. Win-Win.

Happy sleeping my friend.

-Ali

Next Steps:

• Run, don't walk to get your copy of Why We Sleep by Matthew Walker - order here or get on Audible.

• Order your Sunrise Alarm Clock here this is exact one I have, you can get pricier ones but this one has worked great and it's very affordable compared to others.

• Shop Blue-light blocking glasses.

• Got other health/nutrition Questions you want answered? Send me an email at Ali@ParksideNutrition.com