Imitating an Environment Similar to Nature for Sleep

Lying in bed, unable to sleep—have you experienced this? I certainly have. Thoughts from the day replay like a movie in my mind; after reflecting on today, I start planning for tomorrow and the day after. I’ve tried drinking milk before bed, counting sheep, listening to white noise, getting up to read, but still toss and turn. In the end, I resort to taking a sleeping pill. Experiencing sleep issues is something most people encounter at some point in their lives.

In short, to fall asleep faster and sleep more soundly, you need to address three key factors: light, sound, and body temperature. Let’s explore each one.

Factor 1: Light

Light is a significant factor affecting sleep, with substantial scientific evidence supporting its impact. To improve sleep quality, it’s advisable to reduce light exposure, especially blue light from electronic devices, starting at sunset.

Why does light affect sleep? The underlying reason is our body’s circadian rhythm. In 2017, Nobel Prize-winning scientists discovered that most organisms have a “period gene” that regulates sleep patterns. Exposure to light, particularly blue light, inhibits the accumulation of proteins that promote sleep, thereby disrupting sleep.

Blue light, with wavelengths between 380-500 nanometers, is emitted by devices like smartphones, computers, and TVs. While blue light during the day can enhance alertness and cognitive function, excessive exposure, especially at night, suppresses melatonin release, disrupting circadian rhythms and leading to sleep issues.

To minimize blue light exposure before bed, enable night mode settings on your devices or wear blue light-blocking glasses. Additionally, avoid using electronic devices before sleep. Dimming household lights half an hour before bed and performing pre-sleep routines in softer lighting can also be beneficial.

It’s essential to sleep in complete darkness. Studies have shown that sleeping with lights on can increase the risk of health issues and disrupt circadian rhythms, potentially leading to psychological problems. For children afraid of the dark, consider turning off night lights after they fall asleep. For those who need to get up at night, motion-sensor lights can provide necessary illumination without prolonged exposure.

Factor 2: Sound

Sound is another factor that can aid sleep. Recent years have seen a rise in using sounds like white noise (e.g., static, rain sounds), pink noise (e.g., waterfalls, wind through leaves), or slow, repetitive music (e.g., Bach’s compositions) to facilitate sleep.

Studies indicate that listening to these sounds for 30 to 60 minutes before bed can shorten the time it takes to fall asleep. These sounds help by masking disruptive noises and providing a consistent auditory backdrop, allowing the mind to relax.

If you don’t currently have sleep difficulties, there’s no need to adopt this practice. If you do find it helpful, set a timer so the sounds don’t play all night, and keep the volume at the lowest effective level to minimize any potential impact on hearing. You can find these sounds on various music and sleep aid applications; choose the ones that you find most soothing.

Factor 3: Body Temperature Regulation

The final effective pre-sleep ritual involves regulating body temperature, which can be as simple as taking a warm bath or soaking your feet before bed.

The principle behind this is that high-quality sleep is associated with a slight drop in core body temperature. Our body temperature follows a daily rhythm, being higher during the day and lower at night. Before sleep, increasing skin temperature through a warm bath prompts the body to dissipate heat, leading to a reduction in core temperature, which facilitates sleep.

After a warm bath, ensure you aid your body’s natural cooling process by using breathable bedding and wearing cotton sleepwear to absorb sweat. Keep the bedroom at a comfortable temperature—not too cold, which can cause a rapid drop in skin temperature, and not too warm, which can hinder heat dissipation. Avoid using external heat sources like electric blankets to raise body temperature, as they can interfere with the body’s natural cooling process necessary for sleep.

Summary

To fall asleep faster, focus on adjusting light exposure, sound environment, and body temperature. These factors align with natural rhythms, mimicking the conditions our ancestors experienced in nature. By following the natural cycle of light and dark, immersing ourselves in soothing sounds, and regulating body temperature, we can enhance sleep quality.

As a practical step, consider setting your electronic devices to night mode to reduce blue light exposure in the evening. Feel free to share your experiences and tips in the comments section.