Chronohygiene (noun, “CROH-noh-hy-jeen”)
Chronohygiene refers to aligning a person’s sleep schedule with the body’s natural sleep “clock.”
Our bodies have evolved to receive cues from the environment that tell us when to sleep and for how long. This internal “clock” follows a circadian rhythm. Sleep cues include light exposure, activity levels and temperature.
But aspects of modern life can interfere with natural sleep cues. Artificial lights, for instance, can mimic sunlight. Such lights can throw off the body’s internal sleep clock. An out-of-whack sleep schedule can lead to issues such as depression and heart problems.
Chronohygiene is all about taking charge of your sleep schedule. This can help you work with your body’s internal clock rather than against it.
One way you can support your chronohygiene is to avoid using screens at night.
Before artificial lights, people usually woke up with the sun and worked through the day. Come nightfall, people slept through the darkness. Our bodies evolved to respond to lower light levels by releasing chemicals like melatonin, which makes us feel sleepy.
But the body doesn’t ramp up melatonin production until the lights — especially blue light — dim. Blue light is a high-energy form of light. It comes from sources such as LED lights, computer screens and phones. So using that tech can make it hard to fall asleep.
Avoiding blue light at night may seem easier said than done. You might be doing homework on a computer or scrolling through your phone. But most computers and phones have a nighttime mode. This mode subtly shifts screen colors from bright, cool light — with lots of blue — to warm, cozy shades as it gets later.
Other small changes can also grant you control over your sleep. Avoiding late-night snacking helps many people. That’s because food can serve as a wake-up cue.
Taking care of your chronohygiene helps your body follow a consistent sleep-wake cycle. And that natural rhythm may help keep you happy and healthy.
In a sentence
Poor chronohygiene can lead to health problems such as depression and heart disease.