The Students for Self Government Club hosted a lecture on sleep in modern times this past Tuesday at 6:30. Junior Madeleine Chloe gave a presentation titled “Broken Clocks: How Industrialization Changed our Sleep and Circadian Rhythms.” 

“In one sense, industrialization maybe ruined our sleep, but in another sense, it could actually help us sleep better than before,” Choe said.

Choe argued the main issues affecting sleep today are lighting, especially blue lights or fluorescents. However, counteracting this sleep disrupting technology are artificial lights to improve your circadian rhythm during the winter, red light glasses, and a variety of sleep supplements.

“Not all light is equal,” Choe said.

The brain orients its sleep schedule around its circadian rhythm, according to Choe. This circadian rhythm is the same system that allows sunflowers to bend with the sun throughout the day and is dependent on the type and timing of the light one receives throughout the day.

Bright blue lights from phones or fluorescent overhead lights signal day and darkness, while dimmer light, such as candles, campfires, and redder light signals it is time to go to bed. 

Melatonin will build up in the body as it prepares to sleep.

Choe said one of the most determining factors of a good night’s sleep is the sleep midpoint, which occurs midway through a sleep cycle. Bright light before the midpoint delays it, and after the midpoint advances the sleep phase.

“If you look at your phone and then you go to sleep, this signals to your body, ‘Oh, we actually anticipated things too early. It’s actually supposed to be day,’” Choe said.  “So you will get that rising melatonin later in the day eventually.”

According to Choe, the body adjusts its sleep schedule based on when it typically receives or does not receive light.

Choe said students whose sleep schedules vary widely from weekdays to weekends may also experience social jet lag. Going to bed late and sleeping in on weekends changes the midpoint of one’s sleep experience. It has the same effect as switching time zones every weekend would have on the body and reduces the benefits of sleep, Choe said. 

There are a number of ways students can use light to improve their quality of sleep, according to Choe.

Using red light glasses, setting one’s phone to red light mode, or reading instead of interacting with bright screens two to three hours before bed will signal to the body that sleep is approaching, and the body will be more prepared to sleep when students get into bed. 

Special UV lights, roughly an hour after waking, can signal to the body that it is time to be awake and get the body used to being fully awake at this time. Mossy Library has these lamps available to borrow. 

By manipulating lighting sources, students can train their bodies to expect and prepare for sleep at the right times and generally reduce grogginess, since their bodies will be less confused when they get into a rhythm. 

Sophomore Noah Abrudeanu and senior Leon Rapoport are co-presidents of the Students for Self-Government club. 

“Generally, we have student presentations. Tuesday at 6:30 is our Informed Citizen series,” Abrudeanu said. 

Rapoport said the club also occasionally hosts panels and hopes to expand into professor lectures as well. 

The Students for Self-Government also plan to host Supreme Court Justice Scalia’s son, Christopher Scalia on February 17.