How are circadian rhythm disorders treated?
The treatments for circadian rhythm disorders vary depending on the specific disorder and your personal circ*mstances. Treatments may involve one or more of the following:
- Adjust your lighting.
- Take supplemental melatonin (a sleep-regulating hormone your body produces naturally) or medications that work similarly, after talking with your healthcare provider.
- Adjust sleep-related behaviors.
Adjust your lighting
The SCN connects directly to your retinas. That connection is why daylight has such a strong effect on most people’s circadian rhythm.
If you’ve been to the lighting section at a big-box hardware store, you’ve likely noticed that lightbulbs come in many different shades of white. There’s blue white and yellow white, warm white and cool white. If you have circadian rhythm disorders, you can adjust the brightness and color temperature of the light around you to help manage your sleep/wake cycle.
Generally, bright light helps you wake up and dim light helps you wind down. So, you might try putting bright lights on in the morning, upon waking. And as you get ready for bed, dim the lights.
You can also adjust the color of the lights around you. Cooler temperatures of light have more blue in them (think sky blue). Your brain is most sensitive to blue light, and you can use this to your advantage to help your sleep. Try to limit the use of cool (blue) lights to daytime. Then, as evening nears, use warmer, yellow light.
Screens like televisions, computer monitors and smartphones emit blue light. Adjusting their screen color settings and limiting their use before bedtime may help you sleep.
Medications
Your body makes a hormone, melatonin, to regulate your circadian rhythm and make you sleepy. Work closely with your healthcare provider to determine the dose of melatonin that’s right for you. Melatonin supplements are available over the counter, and there are prescription medications that work similarly to melatonin. Examples include tasimelteon or ramelteon. Healthcare providers often prescribe these for circadian rhythm disorders.
Sleep behavior adjustments
“Sleep hygiene” is the term healthcare providers often use to describe behaviors that can improve sleep quality and quantity. Sleep hygiene behaviors include:
- Set and keep a consistent sleep schedule.
- Gradually move your bedtime.
- Make time to get enough sleep.
- Have a bedtime routine.
- Avoid bright lights and electronic screens close to bedtime.
- Avoid alcohol and meals, and limit fluid intake close to bedtime.
- Use your bedroom for sleeping or intimate activities only.
