Sleep rhythms take a hit when clocks change

MAT-SU — Beyond a day of disruption caused by changing the clocks twice a year, Alaskans face exaggerated challenges to their sleep patterns.

First, to dispense with the most pressing concern, clocks will be pushed forward into Daylight Saving Time Sunday at 2 a.m. This can cut the last one or two cycles during deep sleep, said Penny Saunderson, interim technical director at Alaska Sleep Clinic in Wasilla.

Since the change falls on a weekend, Saunderson suspects most people will just sleep an extra hour later. For those who have to get up at a set time, Saunderson suggests pushing the time they go to sleep back by 15 minutes each day for a few days. This allows the body time to adjust its sleep cycle rather than jumping one hour in one day.

In addition to the two days each year when the sleep cycle is jolted, Alaskans take gradual abuse with the change in the length of the daylight hours, Saunderson said.

The healthy amount of sleep to maintain proper biological functions — called the circadian rhythm — is between six and eight hours, she said. This range is based on age, as people require less sleep as they get older. But no matter what age, it’s hard to keep a steady circadian rhythm in Alaska.

“Your circadian rhythm is based on daylight and darkness,” Saunderson said. “When you have the long hours of daylight, you feel more energized, but you have to force yourself to shut off. In the winter, it’s the opposite. We want to sleep more.”

During periods of long daylight hours, Saunderson said keeping oneself on a schedule helps people fall asleep even when the sun is shining. Go through the same routine at the same time to get a healthy “sleep hygiene,” she said.

When the sun doesn’t come up until well after it’s time to wake up, Saunderson recommends using a seasonal affective disorder light that simulates the sun’s rays. The lights are scientifically proven to work and Saunderson said she uses one in the winter.

There are two main types of lights, she said. If people struggle getting up in the morning, they should get a light that simulates dawn or use a light first thing in the morning. If people are struggling with energy in the afternoon, there are lights that can be used at a desk while they sit at work, she said.

Saunderson warned that the use of lights can actually throw the circadian rhythm off, so they should only be used by prescription and with a doctor’s orders.

More people are using massive doses of vitamin D during the darker months. When skin is exposed to sunlight, people naturally manufacture the vitamin, and studies show the residents of northern latitudes often have deficiencies, Saunderson said. She also said it’s good to supplement the naturally made vitamin in the darker months, but the body can only absorb so much. All the excess will be flushed out of the body.

But, even in the winter, keeping a regular sleep cycle is one of the best ways to maintain the circadian rhythm, Saunderson said. Don’t drink alcohol to fall asleep, as it will only make you wake up sooner, she said. Try to wake up at around the same time, even on the weekends.

“Sleeping in a little bit is good, but don’t push it,” Saunderson said.