Sleep | Lesley James MD

September 13, 2018July 16, 2020

What’s Your Chronotype?

Fall is upon us, and along with its glorious gifts comes a change in the weather and in the light. Here in Rochester, one of the country’s cloudiest cities, with so few hours of sunshine and shorter days, we strive to move mountains before sunset. But adhering to nature’s light switch may not be advantageous for everyone, as research shows that each individual has an internal chronotype that determines when we truly shine.

What is a chronotype?

In short, it is an individual difference characteristic reflecting the time of day at which we are at our best. We all have a master clock in our brain and many subsidiary clocks ticking throughout our bodies, and not everyone’s clocks run at the same pace. Our chronotype controls our clock, or circadian rhythm, which is a series of behavioral, mental and physical changes that follow a 24-hour cycle. So if you consider yourself an “early bird” or a “night owl,” believe it or not your body is programmed for this classification, based upon your chronotype. And once you know your chronotype, you can work with your body to achieve maximum productivity.

What’s your chronotype? Take the quiz. <<

The assessment of individual chronotypes is important not only for the diagnosis and treatment of sleep disorders and for predicting the ability to adapt to specific schedules, but also for improving daytime performance and matching sleep schedules to our biology. Extreme evening individuals are at higher risk than morning people of not obtaining sufficient sleep and of performing poorly due to the difference between their circadian rhythm and the social demands of daily schedules. There is also research to show that people have more difficulties in maintaining sleep when their sleep is scheduled at adverse circadian phases.

The good news is, knowing our chronotypes can inspire us to take preventative measures such as using light therapy, or exposure to bright artificial light that mimics natural outdoor light. This therapy has long been recommended for Seasonal Affective Disorder, which results in changes in mood, sleep and even eating habits during the fall and winter months, as well as other health issues such as fatigue, memory-related disorders, low energy and more. By taking the chronotype assessment, we’ll know the optimal time to use light therapy according to our individual circadian rhythms and feel more energized throughout the day.

So, while we may not have a say when it comes to Mother Nature, business hours and school bells, knowledge of our chronotypes will definitely determine the ideal time of day to focus on important issues, complete daily tasks, exercise, achieve goals and, ultimately, live more fulfilling lives.

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October 9: HEALTHY HIJACKS FOR TEA AND COFFEE

October 24: EXPLORE THE LINK BETWEEN NUTRITION AND SLEEP STRUGGLES

December 2, 2017December 2, 2017

Light Therapy: a glowing review

Every day our bodies experience circadian rhythms, or mental, physical and behavioral changes that are based on our response to the light and darkness in our environments. The best example being sleeping while it’s dark and performing our daily functions while it’s light outside. But these rhythms relate to far more complex brain and body functions, and are suffering in today’s society, as we are living less and less according to the natural cycle of the seasons.

Truth is, our world is light-deprived and we are paying for it with our health.

Our bodies have become accustomed to the dim artificial light provided in our work places, found while running indoor errands, and again at home, when we are relaxing by watching television or sitting in front of our computers. But there’s a bright beam of hope: Researchers are making great strides in understanding the impact of light on our health and wellness, and there is now emphasis on the importance of getting enough of the right kind of light, which is bright light. It is called Light Therapy.

Symptoms of SAD: Difficulty waking, Decreased energy, Increased sleep, Carbohydrate cravings, Difficulty concentrating, Withdrawal, Depression, Anxiety, Irritability

Light therapy recommended for Seasonal Affective Disorder (SAD)

Light therapy, or exposure to bright artificial light that mimics natural outdoor light, has long been recommended for Seasonal Affective Disorder (SAD), a form of depression that occurs mainly in the fall and winter months, causing chemical alterations that result in changes in mood, sleep, even eating habits.

Light therapy is also effective for a number of additional disorders and health issues, such as:

Non-seasonal depression (chronic depression and treatment-resistant depression)
Premenstrual disorders
Pregnancy-related depression
Winter-heightened ADHD
Dementia
Parkinson’s Disease
Jet Lag and Shift Work (exposure to proper light can safely shift our
bodies’ clocks to function effectively under circumstances of fatigue)
Sleep disorders
Low energy and fatigue
Eating disorders
Cancer- and illness-related depression – Chronic Fatigue Syndrome

The benefits of light therapy continue to grow as this treatment is more widely utilized and studied. And while its one-time cost and quick results are an attractive prospect, even more impressive are recent studies and results: Data has shown that light therapy is as effective as antidepressants for depression and other disorders and, when used in addition to medication, accelerates improvement and symptoms.

Guidelines for purchasing a light therapy box

Of course if you are interested in purchasing a light therapy box or lamp, there are guidelines for the best results, such as purchasing a light that provides 10,000 lux of illumination at a comfortable sitting distance, brands that have been tested successfully in clinical trials, a white light rather than a colored light, as “full spectrum” and blue lamps provide no known therapeutic advantage, and more. There are minimal, if any, side effects stemming from light therapy, mainly headaches, eye strain or edginess.

As always, it is best to consult a physician before purchasing or beginning a new therapy. In this instance, the timing of the light is important, and it is not recommended for everyone, especially those with retinal issues or eye disease. I often give light therapy a glowing review and hope you’ll look further into its advantages or contact me for a consultation so we can determine if it might benefit your winter blues.

Resources

Center for Environmental Therapeutics. www.cet.org
Ach Gen Psychiatry, 2011. https://jamanetwork.com/journals/jamapsychiatry/fullarticle/211002
https://www.omicsonline.org/open-access/feasibility-of-a-randomized-controll ed-trial-of-lighttherapy-in-cancer-patients-with-insomnia-2165-7386.100018 3.php?aid=29933&view=mobile
https://www.ncbi.nlm.nih.gov/pubmed/27835724
http://www.sleepreviewmag.com/2015/05/light-therapy-better-sleep/
https://www.psychologytoday.com/blog/mental-wealth/201304/resyncing-the-b ody-clock-treatadhd
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2951731/
https://www.chronobiology.com/new-analysis-suggests-menopause-and-insomnia -go-hand-in-hand

September 13, 2016September 14, 2016

Good Morning, Sunshine

So, what exactly is a dawn simulator? Simply put, it’s a natural alarm clock that involves timing lights in the bedroom to come on gradually, over a period of between 30 minutes and two hours before your preferred time of awakening.

Mornings. While some anticipate a superb sunrise, for others it’s the dreaded dawn.

Well, here’s a rousing thought: Your performance and attitude may, in part, be attributed to your method of awakening. But no need to hide under the covers, as even though that harsh alarm and the resulting wide-awake jolt may set the tone for the day, there’s a simple solution, known as dawn simulation.

So, what exactly is a dawn simulator?

Simply put, it’s a natural alarm clock that involves timing lights in the bedroom to come on gradually, over a period of between 30 minutes and two hours before your preferred time of awakening. The concept was first patented in the late 1800s, with the realization that light enters through the eyelids, triggering the body to begin its wake-up cycle, including the release of cortisol, a hormone that regulates immune response, so that by the time the light is at full brightness, sleepers wake up on their own, without the need for a traditional alarm.

Your performance and attitude may, in part, be attributed to your method of awakening.

Research shows that, when compared with waking in dim light, the 30-minute sunrise not only left subjects feeling more refreshed and alert upon waking, but reflected an increase in agility, cognitive performance, response time and improved mood. In addition, cortisol levels were reported as significantly elevated, resulting in better overall hormone balance throughout the day.

The treatment is complete prior to awakening.

Dawn simulators, also known as wake-up lights or natural light alarm clocks that gradually transition you from a state of slumber, differ from other light therapies, as the treatment is complete prior to awakening, making it a convenient alternative to post-awakening bright therapy. The process is a lower intensity, and not considered a therapy for Seasonal Affective Disorder (SAD), but can certainly be used in addition to treatment.

In my house, we’ve fully embraced waking to a gradual dawn rather than the jolt of an alarm, especially living in Rochester, NY, where 83% of our days are cloudy—a tad lower than Seattle’s 84%. I hope that you, too, will give dawn simulators a try and reap the benefits of this truly bright idea for rising and shining.

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