Do you just set your alarm 3 hours early and wake up? ‪@andyberkowskimd‬ of ReLACS Health describes the best approach to shifting your sleep schedule earlier. (Hint: just setting an alarm 3 hours early and getting up is probably not ideal)
Whether you are just an individual who needs to wake up earlier than usual for some reason or you have sleep condition such as delayed sleep-wake phase syndrome, insomnia, or a circadian rhythm disorder, an abrupt change in the time that you wake up can be highly disruptive to the biological clock and potentially dangerous in some cases, particularly if driving a motor vehicle or operating machinery.
Hopefully, you already understand that all humans (and most animals) should wake up at the same time every day for optimal sleep health. If you missed it, watch this video:
• Insomnia 101: Wake Up ...
If you suddenly have to wake up a few hours early--whether it is due to the kids going back to school, new obligations or meetings at work, or just wanting to make it to early pilates class or Sunday church service--gradual is better. And you cannot just fall asleep earlier. You have to wake up earlier first. The biological bedtime is set by when you wake up not the other way around. If you need 8 hours of sleep and wake up at 7 am, your biological bedtime will be roughly 10:30-11 pm. If you need to wake up at 5 am, you will not be able to fall asleep at 9 pm all of a sudden unless massively sleep deprived.
A gradual shift in wake up time is the most ideal approach, generally 15 minutes earlier with an alarm, every three days. If it has to be a faster adjustment, then you divide the number of hours of shift by the number of days. For example if you have to get up two hours earlier six days from now, wake up 20 minutes earlier each day to reach your target gradually.
The reason it is not good to suddenly wake up earlier is that it causes a huge disruption to the circadian rhythm of your body (biological clock). If you are supposed to wake up every day at the same time, then every hour from that usual time is more disruptive. Moreover, the biological clock reaches its lowest point about two hours before you typically wake up. If you wake up two hours early and your internal clock is strongly telling you to be asleep, it could be potentially dangerous to do things like drive a car.
Other tips:
- Get natural sunlight for 30+ minutes after waking up each day. If it is still dark out, obtain a source of high-intensity blue wavelength artificial light (light glasses, light visors, light boxes, or other light gadgets) that are on the market.
- Do not go to bed extremely earlier than usual as this will lead to difficulty falling asleep, tossing and turning, poor sleep quality, etc. Falling asleep a few hours before your biological bedtime may function as a nighttime nap. You may wake up after some time and find it hard to get back to sleep or sleep through the night.
- However, get into a relaxation or bedtime routine a little earlier and go to bed as soon as you feel drowsy. For example if you normally fall asleep at 11 pm, consider allowing yourself to become drowsy from 10-11 pm and go to bed at the earliest point your body is telling you to go to bed. As you continuously wake up earlier, your brain will naturally get ready to sleep earlier.
- Moderate or even vigorous physical activity after waking up may help to shift the clock earlier as well. Perhaps a brisk walk in the morning sunlight?
- Though supplements are generally not particularly helpful for sleep, low-dose melatonin in some people is one of the few supplements backed by research that can actually impact the biological clock. A pharmacy-grade form of melatonin 300-500 mcg (0.3-0.5 mg) can be taken about 5 hours prior to the actual time one has been falling asleep can help advance the biological clock without causing too much drowsiness in the afternoon/evening. (As always, this is for general information and medications and supplements should be taken under medical guidance specific for each individual).
To read in more depth about general tips to improve sleep quality, read this blog:
www.relacshealth.com/blog/a-r...
These videos are for general medical information, but for those who live in or near Michigan, Ohio, or Florida, you can hire ‪@andyberkowskimd‬ of ReLACS Health for consultation regarding your own personal sleep health and optimization as well as any sleep disorder that requires a little more time and attention. Go to www.relacshealth.com/ for more information.