Having difficulty sleeping? Time to reset your body clock

We asked Dr Steve Macfarlane, Head of Clinical Services at The Dementia Centre, HammondCare to explain circadian rhythms and how they affect our sleep. 

Your circadian rhythm is your body's internal clock, guiding your sleep-wake cycle naturally. This rhythm relies heavily on light, which triggers essential responses in your body for a restful night’s sleep. As you get older, your circadian rhythm can become disrupted, affecting your overall health. 

At our care homes, we recognise the importance of balancing light and dark. Insufficient natural light during the day and excessive artificial light at night can disrupt sleep patterns and circadian rhythms. One way to regulate these rhythms and improve sleep quality is by increasing exposure to natural light. 

Here are three ways you can increase your natural light intake within the comfort of home: 

• Create sunlit spaces: Place comfortable chairs near windows and pull back heavy curtains to let in more light. Ensure these areas are not blocked by home decor or plants outside to benefit from as much light as possible. 
• Use reflective decor: Use light-coloured walls and mirrors to amplify natural light. Make sure your windows are clean to allow maximum light entry.
• Create a regular sleep/wake routine – Have a darkened room at night when it is time to sleep and draw the curtains in the morning to activate the wake hormones.  

These activities will help you with a good night’s sleep, which is vital for maintaining your physical and mental health.