As a college student it might be difficult to go to
sleep early around 10 P.M because you might have to stay up late doing homework
or you might not be able to sleep due to over thinking about "how well you
might do on a test, or "things that you need to get done." This is
how my roommate and I feel sometimes and end up going to sleep late. We
sometimes have to intake sleeping pills so we can get to rest if not that we
will have to struggle in going to sleep late and waking up early at a 8:00 A.M
class.
If you can manage your time to get work done then you
won't have a problem going to sleep. I found out helpful ways to go to sleep on
time at night. What can come first depression or insomnia? Should we target
insomnia in the treat of depression?
According to McMahann and Terman ,"they conclude
that Chronotherapy may be a way of preventing insomnia" .Chronology
delivers enhanced light exposure upon scheduled awakening, and instructs
reduced short-wavelength light exposure in the evening and darkness in the bedroom
during sleep. chronotherapy directly provides the synchronizer, enhanced for
rapid response by anchoring treatment time to the patient’s underlying
circadian rhythm.
For example, if your unable to fall asleep until 2:30
AM, but requiring 7:00 AM wake-up to meet the daily school schedule. After less
than five hours of sleep, the circadian cycle is deep into its nighttime mode,
even if the sun has risen outdoors. Apart from the obvious problem of sleep
deprivation, light exposure at this point further delays the inner clock, or
prevents it from shifting earlier.
They also suggest that there is a psychiatritss
diagnosis that indicates insomnia that is a symptom of depression. This can
imply that depression can cause a disruption of the normal sleep process. It is
important to encourage people regularize wake-up times, resist daytime napping,
and avoid nighttime TV/ computer time.
There has been researchers that have done scientific
research with patients that were to sleep, when they actually fell asleep, how
often they became alert in the middle of the night , and when they finally woke
up. But we can wonder what is actually happening when patients started
following the new rules?
We try to make up sleeping on the weekends but we are
going against the therapy principle of regular sleep schedules. In another
article named the Brian Meets LED’S: Everything Old Is New Again by Mcmahan and
Terman, "suggest that an LED manufacturer is now selling a lamp that
“keeps people pumping up by pumping up the blue light” “ You have to start to
start thinking of light as a drug”.
There is specialized ganglia in the retina in the eye
that contain melanopsin that is sensitive to light in the blue part of the
visual spectrum. Recent research shows that it can influence on mood, energy
level, and wake-up cycle. There are specific times of day when you can
stimulate melanopsin with
enhanced blue exposure- often in the night and in the morning to help you sleep
on time and help you wake up on time.
So if one day your are on a deadline of feeling
drowsy, why not run out and buy one of those blue light-gadgets and start
treating your sleeping?
