Can tech help you reset your internal clock? Here’s what to consider.

Do you struggle with sleep and feel like your internal clock is out of sync? You're not alone. Many people find it difficult to get adequate sleep due to busy schedules, stress, and other factors. But can technology help reset your internal clock and improve your sleep? Here's what to consider.

Light and Sleep

Light is a crucial factor in regulating our internal clock and sleep patterns. During the day, exposure to bright light signals to our brain that it's time to be awake and alert. At night, darkness signals that it's time to sleep. Technology can help regulate our exposure to light in a number of ways.

Smart Light Bulbs: Smart light bulbs can be programmed to gradually dim in the evening to simulate sunset, helping to prepare your body for sleep. In the morning, they can gradually brighten to simulate sunrise, helping you feel more alert.

Blue Light Filters: Many devices, such as smartphones and laptops, emit blue light, which can interfere with sleep by suppressing melatonin production. Blue light filters, such as the one found on iOS and Android devices, can help reduce exposure to blue light in the evenings.

Noise and Sleep

Noise can also interfere with sleep and disrupt our internal clock. Technology can help address this problem in several ways.

Noise-Cancelling Headphones: If you live in a noisy environment, noise-cancelling headphones can help create a peaceful and quiet environment for sleep.

White Noise Machines: White noise machines can help drown out disruptive sounds and create a consistent background noise that can improve sleep.

Tracking Your Sleep

Tracking your sleep patterns can help you understand your internal clock and identify factors that may be disrupting your sleep.

Sleep Tracking Devices: Devices such as Fitbit and Apple Watch can track your sleep patterns, including the time you fall asleep, the time you wake up, and the quality of your sleep. This information can help you identify patterns and make adjustments to improve your sleep.

Sleep Tracking Apps: There are also many sleep tracking apps available, such as Sleep Cycle and Pillow, which can track your sleep patterns and provide insights and recommendations for improvement.

Conclusion

Tech has the potential to help reset your internal clock and improve your sleep. From regulating your exposure to light and noise to tracking your sleep patterns, there are many tools and devices available to help. However, it's important to find the right balance and not rely too heavily on technology. Incorporating healthy sleep habits, such as a consistent sleep schedule and a relaxing bedtime routine, is still key to improving your sleep.

Sources:

• National Sleep Foundation: https://www.sleepfoundation.org/articles/how-light-affects-sleep
• Harvard Health Publishing: https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side
• Sleep Cycle: https://www.sleepcycle.com/
• Pillow: https://pillow.app/
• Fitbit: https://www.fitbit.com/sleep
• Apple Watch: https://www.apple.com/apple-watch-series-6/health/