Light Therapy, Herbs, & Essential Oils for Time Change Sleep Support
It’s time to “Fall” back to standard time! While many (read: I) look forward to gaining an extra hour of sleep, the time change can disrupt our natural sleep-wake cycles leading to daytime sleepiness. So, here are a few tips for incorporating natural sleep support strategies to manage sleep disturbance, improve sleep quality, and enhance daytime energy.
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In this Post:
How the Time Change Impacts Us
The human body’s internal clock, or circadian rhythm, regulates the sleep-wake cycle which roughly follows the 24-hour day. It’s influenced by a number of factors, including light exposure. When we shift our clocks forward or backward, our circadian rhythm can become misaligned, leading to:
- Sleep Disturbance/Insomnia: As we “fall” back to standard time we experience earlier sunsets and decreased daylight hours. This reduction in natural light, particularly in the late afternoon, can impact melatonin production. Melatonin is the hormone responsible for regulating sleep.
- Sleep Duration & Quality: While getting an extra hour of sleep might seem beneficial, many find adjusting their sleep schedule after the time change a challenge. Some have difficulty falling asleep, others wake earlier than desired, and a few unfortunate people experience both.
- Daytime Energy Level: The time change can also impact daytime energy level. Jet-lag-like symptoms, including daytime fatigue, irritability, and difficulty focusing, are common. This can lead to drowsy driving, home and workplace accidents, and poor performance.
Circadian comes from the Latin words for “about” (circa) and “day” (dies). The term was coined by Romanian scientist Franz Halberg in 1959.[1] Halberg is considered one of the founders of chronobiology.
Melatonin & Light Therapy for Sleep Support
Light exposure and melatonin production go hand-in-hand. This is why when our days are suddenly shorter after the Fall time change, sleep disturbances occur. Light therapy can significantly improve daytime energy and sleep quality by:
- Melatonin Suppression: Exposure to bright light suppresses melatonin production. Yes, we want melatonin suppression during the day! This happens due to a complex chemical reaction that occurs in our brain (they hypothalamus) when bright light enters our eyes.[2] Light therapy, first thing in the morning, can help you wake up.
- Circadian Rhythm Alignment: By strategically timing light therapy, we shift the body’s internal clock. Morning light therapy can help advance your sleep phase, making you feel sleepy earlier in the evening. Evening light therapy delays onset of sleep phase.
- Sleep Support: Light therapy can improve sleep efficiency and duration and reduce time to sleep onset and nighttime awakenings.
- Mood Improvement: Light therapy can ease symptoms of depression, including Seasonal Affective Disorder (SAD).[2]
Light therapy can be a physical light (white light at 2500-10,000 lux or blue light at 440-460nm) or simply spending 30 minutes outside, without sunglasses, at the same time each morning.
Herbs for Sleep Support
Drinking an herbal tea made with calming herbs 1-2 hours before bed can help your body relax in preparation for sleep. Some common herbs for sleep support include:
- Lavender (Lavandula angustifolia): One of the most studied herbs for sleep and relaxation Lavender can improve sleep quality and reduce anxiety and tension. Lavender supports the actions of other herbs in a blend. Fortunately, we only need a small amount to experience its therapeutic properties, because Lavender has a very powerful taste!
- Chamomile (Matricaria recutita/M. chamomilla): Everyone knows how soothing a cup of Chamomile tea can be (just ask Peter Rabbit’s Mom!). Chamomile can improve sleep quality and reduce anxiety.[3] Chamomile has a sweet, soft, honey/straw-like aroma and taste. It’s great on its own or combined with other herbs for sleep support.
- Passionflower (Passiflora incarnata): Many cultures have use the Passionflower for sleep support, a folk-medicine use that has been supportive by research.[4] When used in a tea, Passionflower calms the mind and improves sleep quality. It has and appealing fruity aroma and flavor.
More Lavender! Get 125+ ways to use the herb and the essential oils in my book Lavender: Lavender Recipes & the Plant Behind the Oil. You’ll find Lavender at:
- My Etsy Store (signed paperback, US)
- Amazon (paperback & Kindle Unlimited, international).
Essential Oils for Sleep Support
Essential oils can be used in a diffuser for general sleep-supportive ambiance, in an inhaler for targeted sleep support, on in a roll-on as part of the bedtime routine.
- Lavender (Lavandula angustifolia) & German Chamomile (Matricaria recutita/M. chamomilla): In addition to being wonderful soothing herbs, Lavender and German Chamomile produce beautifully calming essential oils and are common in sleep support blends.
- Roman Chamomile (Chamaemelum nobile): Another sleep supporting Chamomile, Roman Chamomile has a powerful appley aroma and just a drop in a blend can have a positive impact on sleep quality.
- Green Mandarin (Citrus reticulata): Despite being an uplifting citrus essential oil, Green Mandarin has a decidedly calming influence. It’s the essential oil I always pair with Valerian when someone needs a more powerful sleep support.
- Valerian (Valeriana officinalis): While Valerian essential oil has a definite “difficult” aroma to work with, it’s a powerful essential oil for sleep support when others aren’t doing the trick. And when combined with Green Mandarin, it’s surprisingly pleasant. You can learn more in my Power Down with Valerian post.
🔶️An Important Note About Insomnia: If you’re experiencing chronic sleep disturbance or insomnia that doesn’t respond to light therapy, herbal teas, aromatherapy, and consistent sleep hygiene, please seek the advice of a naturopath or general practitioner.
References
- Wikipedia contributors. (2024, October 19). Circadian rhythm. Wikipedia, The Free Encyclopedia. Retrieved October 25, 2024, from https://en.wikipedia.org/w/index.php?title=Circadian_rhythm&oldid=1251949206
- Sloane, P.D., Figueiro, M., Cohen, L. (2008, Mar 1). Light as therapy for sleep disorders and depression in older adults. Clin Geriatr, 16(3):25-31. https://pmc.ncbi.nlm.nih.gov/articles/PMC3839957/
- Hieu, T.H., Dibas, M., Dila, K.A.S, et al. (2019, Jun). Therapeutic efficacy and safety of chamomile for state anxiety, generalized anxiety disorder, insomnia, and sleep quality: A systematic review and meta-analysis of randomized trials and quasi-randomized trials. Phytother Res, 33(6):1604-15. https://doi.org/10.1002/ptr.6349
- Ngan, A, Conduit, R. (2011, Feb 3). A double-blind, placebo-controlled investigation of the effects of Passiflora incarnata (passionflower) herbal tea on subjective sleep quality. Phytother Res, 25: 1153-9. https://doi.org/10.1002/ptr.3400
📌Sleep Support Pins
Mom’s Sleep Support Shopping List
- Light Therapy lamps by Verilux are my personal preference. They offer a wide variety, from desktop to floor lamps, in their Amazon store.
- Lavender Buds (Lavandula spp):
- FGOrganics, L. angustifolia, organic (on Amazon)
- Anthony’s Goods, Lavandula spp, organic (on Amazon).
- Chamomile Flower (Matricaria chamomilla / M. recutita):
- Elanen naturals, organic (on Amazon)
- Starwest Botanicals, organic (on Amazon)
- homegrown from seed from Botanical Interests.
- Passionflower (Passiflora incarnata):
- Starwest Botanicals, organic (on Amazon)
- Mountain Rose Herbs, organic.
- Lavender essential oil (Lavandula angustifolia):
- Aromatics International, organic artisan (grown and distilled in Montana)
- Plant Therapy, organic (Direct and Amazon)
- TIP: Plant Therapy’s Lavender Hydrosol (Direct and Amazon) is lovely for skin care and general aromatherapy.
- German Chamomile (Matricaria recutita/M. chamomilla):
- Plant Therapy, organic (Direct and Amazon)
- Aromatics International, organic
- TIP: Aromatics’ organic German Chamomile Hydrosol is great for soothing skin irritation.
- Green Mandarin essential oil (Citrus reticulata):
- Plant Therapy, organic (Direct and Amazon)💛
- Edens Garden, sustainable (on Amazon).
- Valerian essential oil (Valeriana officinalis):
- not a common essential oil
- Edens Garden, sustainable (on Amazon).
This information has not been evaluated by the Food and Drug Administration and is not intended to diagnose, treat, cure, or prevent any disease. It is for educational purposes only.
All recipes provided are for personal use and are not designed for re-sale or large-scale manufacturing.
Please consult your doctor, naturopath, herbal practitioner, or other qualified health professional for medical advice and before starting any herbal regimen, particularly if you are pregnant or nursing, have any existing medical conditions, or are taking any medications.
Chris P | Author, Certified Aromatherapist, Natural Skin Care Formulator
Chris (“Mom”) enjoys formulating bespoke aromatherapy, skin care, and herbal products to support her family, pets, friends, and clients. She also loves experimenting with recipes in the kitchen. An avid reader, writer, and lifetime learner, Chris enthusiastically explores research rabbit holes and then writes about her discoveries.💚 (Learn more >>)
