By Fatma Younis
While an extra hour of sleep may seem beneficial, the seasonal change in time can disrupt the body's internal timing system. Unlike smartphones that update automatically, the human circadian rhythm—a roughly 24-hour internal system that regulates alertness and tiredness—takes time to adapt to new schedules.
Manage Light Exposure Before Bed
The body's master clock, known as the suprachiasmatic nucleus (SCN), relies on light signals from the eyes to regulate the circadian rhythm. Bright evening light can suppress melatonin, the hormone responsible for signaling biological night. This suppression can shift the internal clock later, which may explain why some people struggle to sleep at their usual times. To support a smoother transition, it is recommended to dim the lights and reduce the brightness of electronic devices like phones or e-readers in the hours leading up to bedtime. Keeping the bedroom as dark as possible during sleep is also essential.
Utilize Natural Daylight
Increasing exposure to daylight can help strengthen the contrast between bright days and dim evenings, aiding the synchronization of the circadian system. Activities such as taking a walk or having lunch outdoors can be effective. It is important to note the timing of light exposure: morning light tends to move the body clock earlier, while evening light can push it later. If you find yourself becoming sleepy too early due to the shorter autumn days, avoid spending the entire evening in darkness; instead, wait until your desired bedtime to begin winding down.
