Page 72 - Prevention - USA (April 2020)
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SCI E NCE
play a part in heart disease, cancer, Each hour of social jet lag is associated
obesity, and depression. “To get your with an 11% increase in heart disease
circadian rhythm back in sync, the sim- risk, and social jet lag is also linked
plest rule is to expose yourself to bright with fatigue, poor mood, and worsened
days and dark nights,” says Glickman. overall health. Your best move: Hit
Keep in mind, however, that every- the sack and wake up at the same time,
one’s clock is slightly different. There give or take 15 minutes, seven days a
are three main chronotypes, based on week, says Kalanick; for a weekend
genetics and age, says Daniel Pink, indulgence, take a 20-minute nap at
author of When: The Scientific Secrets around 2 p.m.
of Perfect Timing—early-rising Larks, WORK NEAR A WINDOW: If you can
up-late Night Owls, and Third Birds snag a windowed office, you may sleep
(those who fall in between). Larks better: One of Dr. Zee’s studies found
and Third Birds tend to hit their peak that office workers with windows slept
earlier in the day, while Night Owls about 46 minutes longer per night
might shine later in the afternoon. than those not exposed to natural light
Whatever type of bird you are, you can in the workplace.
benefit from these strategies: AVOID BRIGHT LIGHT BEFORE BEDTIME:
BATHE YOURSELF IN MORNING LIGHT: Phones, laptops, and iPads emit blue
Throw open your curtains as soon as light, a major component of sunlight, so
you wake; the sunlight will help sup- when you scroll Instagram at 10 p.m.,
press melatonin production. Still dark your brain interprets it as “Time to
outside? Try this trick from Dr. Zee: start the day!” The fluorescent lights in
Buy a programmable blue-light box and supermarkets and convenience stores
set it to start brightening 15 minutes emit blue light too, so try to do your
before your alarm goes off. Look for shopping earlier in the day.
a box with a rating of 3,000 to BANISH ALL LIGHT AT NIGHT: Even a
10,000 lux (check out Aura Daylight little bit of light, like the moonlight
and Verilux models), which will feel seeping in through your blinds or the
about as bright as what you’d experi- aura emanating from your phone
ence outside on a cloudy day, she says. as it charges by your bed, can confuse
STICK TO A SCHEDULE: Staying up late your system enough to impede
on Saturday and sleeping in on Sunday sleep. Consider investing in quality
may feel delicious in the moment, but it blackout shades; charge your phone
creates a condition called social jet lag. in another room; and buy an alarm
“That’s why we dread Mondays,” says clock with red or amber light, which
Glickman. “Our bodies essentially think will be less disturbing to the circadian
we’ve traveled west across time zones.” rhythm than blue light.
70 PREVENTION.COM • AP R I L 2020
