As a society, we’re becoming worse at going to bed.
for this magazine, in 2013.) If you’re “out of phase” from typical bedtimes due to circadian disruption, for example, your melatonin levels are off: the hormone that should be telling you to fall asleep isn’t produced in enough quantity, or the requisite receptors are missing.
Some of the elements of sleep hygiene are basically the same as good health practices. Nicotine, caffeine, and alcohol all negatively impact sleep, the more so the closer they’re consumed to bedtime. We fall asleep faster when we exercise and have regular mealtimes. Eat too late or too much and sleep becomes more elusive. Go to bed hungry, and sleep likewise escapes your grasp.
Now, however, that natural prediction system is being constantly wrong-footed. The problem isn’t just artificial light in general. Increasingly, we are surrounded by light on the short-wave, or “blue light,” spectrum—light which our circadian systems interpret as daylight. Blue light emanates from our computers, our televisions, our phones, and our e-readers; ninety per cent of Americans use electronic devices that emit it.
Many people who can’t get to sleep turn to sleeping aids. Unfortunately, existing pharmaceuticals may not be enough to significantly counteract the effects of environmental overstimulation. The sleep we get from existing medications is different from regular sleep, and may not be as effective as we think.
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