June 2023 - Clardoon Health

Posted on: June 26, 2023July 7, 2023

How Daylight Enhances Your Sleep

Do you ever notice that you sleep better after a day filled with sunshine? Well, you’re not alone. A recent study from the University of Washington sheds light on the connection between daylight exposure and sleep. In this article, let’s dive into the study’s findings and explore why daylight is crucial for improving your sleep quality.

Seasonal Differences and Daylight

As we move away from the equator, the amount of daylight decreases during the winter months. This reduction in natural light can significantly impact our sleep patterns and body clocks. A study from the University of Washington aimed to understand how seasonal variations in light exposure affect sleep and overall sleep quality.

The Power of Light

Researchers enlisted 500 students who wore devices to track their sleep and light exposure. The collected data revealed fascinating insights. During winter school days, students fell asleep 40 minutes later and woke up 27 minutes later compared to the spring season. This shift can be attributed to the decreased exposure to natural daylight and increased exposure to artificial light in winter.

Circadian Clock and Sleep

Insufficient exposure to daylight disrupts our circadian clock, which regulates our sleep-wake cycle. As Horacio de la Iglesia, a senior author of the study, explains, “If you don’t get enough light during the day, it ‘delays’ your clock and pushes back the onset of sleep at night.” In simpler terms, limited daylight exposure makes it harder for us to fall asleep at night.

Managing Light for Better Sleep

The study found a strong link between light exposure and sleep timing. When students had more daylight exposure, they tended to fall asleep earlier. Regardless of the season, participants typically fell asleep about two hours after their last exposure to a 50 lux light source.

The Takeaway

To optimise your sleep, aim for plenty of natural light during the day, even on cloudy days, and minimise exposure to bright artificial light before bedtime. Remember, nature’s gift of daylight is not only beautiful but also essential for a good night’s sleep.

References:

https://www.eurekalert.org/news-releases/974082

http://dx.doi.org/10.1111/jpi.12843

Posted on: June 19, 2023July 7, 2023

3 Steps to Escape the Sleep-Mood Spiral

Do you ever wonder if your mood affects your sleep or if it’s the other way around? It’s a common question, and scientists have been studying this intriguing relationship. In a recent study from the Netherlands, researchers set out to uncover the dynamics between sleep and mood. Let’s explore their findings and discover practical strategies to break the sleep-mood spiral.

So, here’s what happened in the study: Participants were asked to complete an online questionnaire three times a day for 30 days. They had to rate statements that reflected their emotions, worry levels, and sleep quality on a scale of 0 (not at all) to 100 (very much).

The results showed that good sleep predicts a positive mood the following day, while poor sleep predicts a negative mood. On the other hand, having a positive mood during the day contributes to better sleep, while negative emotions and worry lead to poor sleep quality. Interestingly, the impact of sleep on our mood was more pronounced than the effects of mood on sleep.

Now, how can you break free from the sleep-mood spiral? Here are some tips:

1. Recognise the Cycle

Acknowledge the interconnected nature of worry, poor sleep, and negative emotions. Excessive worry can disrupt your sleep, leading to intrusive negative thoughts and emotional distress. Conversely, sleep problems can impair your ability to manage negative emotions effectively. Awareness of this cycle empowers you to take proactive steps toward breaking free from its grip.

2. Discover Strategies for Better Sleep

Consider incorporating cognitive behavioural techniques (CBT-I) to optimise your sleep. Create a relaxing pre-sleep ritual that helps calm your mind, such as reading a book, practising deep breathing, engaging in meditation, or jotting down your thoughts in a journal. Prioritise a sleep-friendly environment by ensuring your bedroom is cool, dark, and quiet. Challenge negative thoughts about sleep by reframing them with positive and realistic alternatives.

3. Embrace Awake Time in Bed

Rather than becoming frustrated when you find yourself awake in bed, view it as an opportunity for relaxation and self-care. Engage in activities like reading a book or allowing your mind to gently wander. Reframe your mindset, appreciating this time as a peaceful break. Maintaining a consistent sleep schedule is crucial, even if you’ve had a difficult night. Avoid the temptation to sleep in or nap, as it can perpetuate the cycle of insomnia.

Breaking free from the sleep-mood spiral requires patience and determination, but you possess the power to create positive change. By prioritising restful sleep, addressing negative emotions and worry, and implementing practical strategies, you can unlock the transformative power of restful nights. Take charge of your sleep, and watch as your mood and overall well-being flourish.

Here’s to nights filled with peaceful slumber and days brimming with positivity!

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6796223/

https://www.sciencedirect.com/science/article/pii/S2666915321000615

Posted on: June 12, 2023July 7, 2023

How to Break the Cycle: Managing Stress Eating and Drinking

Are you someone who turns to food or alcohol as a way to deal with stress? If that’s the case, it’s crucial to understand the challenges of stress eating and drinking and explore effective strategies to break free from this cycle. In this article, we will delve into the phenomenon of stress eating and drinking, examine how they can impact weight gain, and provide practical tips to help you avoid these behaviours.

Research shows that stress-induced eating and drinking can be influenced by various factors, such as age, gender, and dieting habits. Studies indicate that stress eating is more prevalent among women, while stress drinking tends to be higher among men. Although these behaviours might offer temporary relief, it’s important to recognise that they can lead to long-term difficulties, including weight gain and associated health problems.

While stress itself can contribute to weight gain over time, studies have found that individuals who engage in stress eating or drinking experience a more significant increase in body mass index (BMI). However, it’s essential to understand that BMI changes occur naturally as we age, regardless of stress-induced behaviours. Stress-induced eating tends to have a stronger impact on increased BMI after the age of 32, while stress-induced drinking becomes more influential after the ages of 42 (for women) and 52 (for men).

Now that we have a clear understanding of the effects of stress eating and drinking, let’s explore some practical tips for managing these practices:

1. Embrace a Flexible Approach to Eating

Avoid strict diets and rigid food rules that can worsen stress eating. Instead, focus on nourishing your body with a balanced and adaptable approach to eating. Listen to your body’s signals of hunger and fullness, and make choices that support your overall well-being.

2. Normalise Self-Comfort

Understand that seeking comfort through food or drinks during times of stress is a natural and healthy response. Let go of any guilt or shame associated with stress eating. Recognise that taking care of yourself and finding ways to soothe stress is a positive behaviour.

3. Tap into Your Strengths

Acknowledge and appreciate your ability to comfort yourself. Recognise that you possess valuable coping skills that can help you overcome stress eating and drinking. By acknowledging your strengths, you can shift your focus towards building healthier habits and finding alternative ways to manage stress.

4. Create a Personalised Comfort Menu

Work with a coach or create your own comfort menu consisting of non-food-related activities or techniques that provide comfort and relaxation. Explore options such as deep breathing exercises, engaging in physical activity, connecting with loved ones, pursuing creative outlets, or indulging in enjoyable hobbies. Having a comfort menu empowers you to turn to these alternatives when stress arises.

5. Practise and Refine

Implement your comfort menu as your primary strategy for managing stress. Before resorting to food or alcohol, try engaging in activities from your comfort menu. It’s normal to still feel the initial urge to eat, but with consistent practice, you’ll become more adept at finding comfort without relying on unhealthy habits. Be patient with yourself and remember that progress takes time and dedication.

By adopting these strategies, you can regain control over stress eating and drinking, find healthier ways to manage stress and nurture your overall well-being. Remember, it’s a journey, and every step you take towards managing stress positively brings you closer to a healthier and more balanced lifestyle.

References:

https://www.tandfonline.com/doi/full/10.1080/08870446.2023.2192240