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The latest evidence based information in short and easy form on the topic of sleep and circadian health. Designed for a tired mind.
INTO RESTING NEWS
Your Body's Time Cues
Light is the primary external signal that sets your body clock. Every morning, bright light—especially natural daylight—tells your brain it's time to be awake and alert. This suppresses melatonin (your sleep hormone) and kicks your internal circadian rhythm into gear. In the evening, as light fades, your brain begins producing melatonin again, preparing your body for sleep.
'Night night sleep tight'
Some think the expression, 'Night night sleep tight' has to do with 'The Rope Bed' myth which refers to rope strung beds used in the 1800s. The rope bed story, while entertaining, is a modern myth. The fuller rhyme—"don't let the bedbugs bite"—wasn't added until the mid-20th century, well after the original phrase was established. It stuck because it rhymed nicely, not because of any historical connection to bed construction or tucking in sheets tightly.
Why do we yawn?
Despite being one of our most universal behaviours, the purpose of yawning has puzzled scientists for decades. Needing more air? Brain cooling? Dips in alertness? Boredom? Safety signal? Empathy? What do you think?
Sleep, Women and The Menstrual Cycle
Sleep disruption in the days before and during your period is a normal physiological response to hormonal fluctuations—not a sign that something is wrong with you or your sleep habits necessarily.
Tiredness and Shiftwork
Shift work fatigue is a systemic workplace issue requiring organisational solutions, not just individual coping strategies—protecting your sleep between shifts isn't selfish, it's essential for safety. Why not book one of our popular training webinars to support your team? Contact Sleep Psychologist
Caffeine
Caffeine can be found in dark chocolate, energy drinks, coffee, green tea, anti-histamines and cold and flu medications. That afternoon coffee might still be in your system at bedtime driving alertness— so for better sleep, consider a caffeine curfew at least 8-9 hours before you plan to sleep.
Nightmares vs. Night Terrors:
Not the Same Thing
Night terrors and nightmares occur in different sleep stages at different times of night—night terrors leave no memory and happen during deep sleep, while nightmares wake you during REM sleep and are remembered. Need extra support for nightmares? Visit Stop Nightmares: https://stopnightmares.org/
Adolescents: Not LAZY!
Adolescent "night owl" tendencies are driven by real biological changes in circadian rhythms during puberty—not laziness or poor discipline—making early school starts genuinely detrimental to teen wellbeing. Why not book our popular webinar on Sleep and Teenagers? Contact Sleep Psychologist
Sleep Deprivation and Driving: As Dangerous as Drink Driving
Driving after sleeping less than 7 hours dramatically increases your crash risk—treat drowsy driving with the same seriousness as drink driving, because the consequences can be just as deadly. Visit Driving For Better Business if you are an employer seeking to look after your staff's safety on the roads.
Chronotypes: Why Society Favors Larks Over Owls
The majority of people are not natural early risers, yet society's 9-to-5 schedule favours the minority of morning larks—this mismatch between biology and social expectations creates chronic sleep deprivation and health problems for night owls and intermediate types.