In a world where many people spend more time indoors than outdoors, and with the prevalence of artificial light and temperature-controlled environments, our body clocks, or circadian rhythms, may be thrown off balance. Sleep researcher David Samson explains that a misaligned body clock can disrupt hormone release and other bodily processes, potentially leading to health issues such as depression, cancer, heart disease, and inflammation. A recent study of sleep patterns in different populations showed that people in nonindustrialized communities, living more in tune with natural daylight cycles, tended to get less sleep but were more in sync with their circadian rhythms compared to individuals in industrialized nations.
Samson suggests that the timing of sleep, rather than the amount of sleep, could be a major factor in health outcomes. People in industrialized societies may be getting enough sleep on average, but their sleep schedules are often out of sync with their natural body clocks. On the other hand, neuroscientist Horacio de la Iglesia argues that traditional societies with fewer modern stressors, but without electricity, may get more sleep and be better aligned with their circadian rhythms. However, the introduction of electricity often leads to reduced sleep duration and later bedtimes.
De la Iglesia proposes that society should consider more flexibility in work and school schedules to accommodate individual differences in sleep patterns. Samson emphasizes the importance of good “chronohygiene” to align the body’s clock with natural light and temperature cycles. Simple adjustments such as setting the thermostat to mimic outdoor temperatures or using light bulbs that change color throughout the day can help regulate circadian rhythms. Additionally, taking a short morning walk outside may have a more significant impact on sleep than screen time on electronic devices.
Despite concerns about the impact of blue light from screens on sleep quality, researcher Juana Lamote de Grignon Perez reassures that the amount emitted by devices is minimal. She stresses the importance of getting natural light exposure during the day and minimizing screen time before bed. Overall, finding ways to align our sleep schedules with natural light and temperature cues may benefit our overall health and well-being. By prioritizing good sleep hygiene practices and considering the impact of modern lifestyles on our circadian rhythms, we can work towards better sleep and improved health outcomes.
