Sleep Disturbed at Night? The Cause is Set in the Morning

Sleep gets disturbed at night... But the cause is set in the morning.

"Can't sleep... wake up in the middle of the night..." This complaint is increasing, and we look for solutions at night. But the body's sleep-making process starts in the morning.

How is sleep produced?

Our brain has a "master clock" - the Suprachiasmatic Nucleus (SCN) (the brain's timing center).

This clock recognizes day and night, and accordingly sets the hormone cycle. At night, this SCN - the brain's timing center - signals to increase Melatonin (the sleep hormone).

How does morning light work here?

Morning sunlight passes through the eyes (retina) to the brain. Light-sensitive cells (ipRGCs) in the retina capture this light. This signal directly reaches the SCN.

The SCN - the brain's timing center - resets and signals that the day has begun.

What happens in the body after this? 1. During the day, serotonin (a system that keeps the mind stable) becomes active. 2. In the evening-night, this same pathway converts into Melatonin.

This means: Morning light → SCN reset → serotonin → Melatonin → sleep

So why does sleep get disturbed?

1. Waking up late 2. Less sunlight (indoor lifestyle) 3. Less movement during the day 4. More screen exposure at night

The SCN doesn't receive a clear signal. Then the body gets confused: When to stay awake... when to sleep?

Natural reset

1. 15–20 minutes of sunlight after waking up. Not through a window, preferably outdoors. 2. Movement during the day. The rhythm gets stronger. 3. Reduce light at night (screens). Darkness is essential for Melatonin production. 4. Keep a fixed sleep time. The clock resets daily.

Some people take Melatonin tablets. They are useful in some short-term cases.

But if the SCN - the brain's timing center - and the rhythm are not reset, the pill's effect remains limited.

Understand this: Sleep is not an "event that happens at night." It is a process that develops throughout the day.

If you want to improve sleep at night, then less effort at night...

You need to improve morning light exposure.

Sunlight is not just for Vitamin D... It sets your brain's clock.

Tomorrow morning, get 15 minutes of sunlight, and your sleep will start to improve on its own at night.

Dr Ravindra L Kulkarni, MD, DNB, FSCAI (Cardiology) Just For Hearts