temporal coordination of physiology and behavior, according to Nelson.
2. Consistency is key
“In addition to jet travel and nightly exposure to artificial light, a common way that we impair the function of our internal clocks is something called ‘social jet lag.’ Social jet lag is the phase delay in your internal clock and sleep that occurs when you stay up late on Friday and Saturday nights to socialize and then sleep in on the following days to catch up,” Nelson adds.
“Social jet lag is what often makes Monday mornings so miserable,” he notes, comparing the feeling to actual jet lag.
When we transition from working from home to returning to the office, this requires a shift in wake times to allow for preparing and commuting.
“The key to good circadian hygiene is consistency in daily functioning,” Nelson says.
3. Adjust your lighting
Nelson recommends making your bedroom completely dark (during the day if you are working night shifts) and make your workspace bright during the day (or if on night shift). In other words, mimic the natural day-night cycles in your home and office.
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4. Increase your sunlight exposure
“If possible, get 30-plus minutes of exposure to sunlight in the morning [take a walk or run]. Use bright illumination during the day to mimic daylight and use blackout curtains, or a sleep mask at night,” Nelson says. “Ask your personal physician about whether she would recommend melatonin; melatonin helps align circadian rhythms in most folks when taken two hours before sleep onset.”
Sleep is essential to your overall health, both mentally and physically, so it is important that you get to the root of your sleep problems.
If you have tried everything and are still having trouble sleeping, consult with your doctor. Your sleep problems may be a sign of something more serious.