🌟[TT] Wake to Sleep 🧠

Who here has heard that “8 hours of sleep” is needed?

Which naturally leads one to think that it’s best to sleep in, to catch up on sleep after a late night.

Also, who else is feeling a little low energy in January?

Understandable!

Particularly as it’s after the year-end celebrations and the darker winter months in the Northern Hemisphere (Hello to my Southern Hemisphere subscribers, I’ve not forgotten you!😊👋)

But what if I told you that sleeping in may not be the best thing after all?

Instead, think of nurturing your circadian rhythm.

Winter brings its own challenges for mood and energy, a combination of recovering from festive sleep disruption (with or without additional contributions from alcohol).

Hands up if you prefer to snooze and stay under the duvet longer to avoid the winter cold? my hands are up over on the other side of this email 🤣

It’s a struggle, isn’t it?

And the good news is, you can nurture your circadian rhythm to boost your energy levels, too!

📍3 ways to nurture your circadian rhythm for better sleep, mood and energy

Here are 3 quick-action ideas to improve your sleep, mood and energy.

[1] Same wake time

Maintain the same wake time regardless of how late you slept (within reason, of course!). Ideally, within 30 minutes of your usual wake time, if possible.

Feel sleep deprived? Take a 20-30 minute nap around midday rather than sleeping in.

Avoid evening naps as these interfere with your nighttime sleepiness.

[2] Consistent bedtime

Once you’ve stabilised your wake time for a week or two, work on your bedtime next.

After maintaining both for about two weeks, you’ll naturally discover your optimal sleep duration (spoiler: it might not be 8 hours!).

[3] Morning light and movement

In winter, bright SAD lamps work brilliantly.

Aim for 10,000 lux for 20-30 minutes within the first hour of waking.

Get moving in the morning, too. Even five minutes of gentle stretching or a quick walk signals “daytime” to your brain.

Bonus: A breakfast with balanced protein, fats and carbs helps synchronise your gut clock too. All these systems talk to each other!

📍The brain science bit

Your circadian rhythm isn’t just one clock; it’s an orchestra of clocks throughout your body, all coordinated by your Master Clock (a.k.a. suprachiasmatic nucleus or SCN) in the hypothalamus at the base of your brain.

Think of your Master Clock as the conductor keeping everyone in time.

When you maintain consistent wake times, you’re giving this conductor a reliable beat to work with.

Research shows that irregular sleep-wake patterns disrupt not just sleep quality but also mood regulation, cognitive performance, and metabolic health.

That morning light exposure? It suppresses melatonin and triggers cortisol release in a healthy pattern, setting up your energy for the day. Studies demonstrate that morning bright light exposure improves both sleep quality and daytime alertness, particularly effective for winter mood challenges .

The “social jet lag” from weekend sleep-ins actually works against you. Research indicates that even a two-hour difference between weekday and weekend wake times can impact metabolic health and mood regulation.

Who knew that being regular with your wake time could be so beneficial!

📍Question for you today:

Which of the three tips will you try first this week?

Wishing you good sleep and good waking times,

Dr Sui Wong

PS: I’m starting to put out content on YouTube and a recent YouTube short about this topic is gaining interest, which inspired today’s Thursday Tips! I’d love for you, my lovely Thursday Tips Tribe (T3 😊) to follow me there for more useful content. This is my channel: http://www.YouTube.com/@DrSuiWong – see you there, I hope!

PPS: Would you like my sleep checklist? Reply and let me know!

References:

Phillips et al (2017), https://www.nature.com/articles/s41598-017-03171-4

Walker et al (2020), https://www.nature.com/articles/s41398-020-0694-0

Caliandro et al (2021), https://pmc.ncbi.nlm.nih.gov/articles/PMC8707256/

Leproult et al (2001), https://academic.oup.com/jcem/article-abstract/86/1/151/2841140

Sack et al (1990), https://jamanetwork.com/journals/jamapsychiatry/article-abstract/494971

Arab et al (2024), https://onlinelibrary.wiley.com/doi/abs/10.1111/obr.13664

Park et al (2022) https://pmc.ncbi.nlm.nih.gov/articles/PMC10899926/

Summary

Circadian rhythm health depends more on consistent wake times than total hours slept. Regular waking, morning light exposure, and gentle movement help regulate the brain’s master clock, improving sleep quality, mood, energy, and metabolic health. Winter months and festive disruptions can unsettle this rhythm, but small daily habits can restore balance without relying on sleeping in.

FAQ

Do I really need to wake up at the same time every day?
Yes. A stable wake time anchors your circadian rhythm and helps your brain regulate sleep, mood, and energy more effectively.

Is sleeping in bad after a late night?
Occasionally is fine, but regular sleep-ins can disrupt your internal clock. Short midday naps are usually a better option.

Does morning light really affect sleep?
Yes. Morning light helps switch off melatonin and sets your energy rhythm for the day, which improves sleep at night.

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