Reset Your Sleep Clock for the New Year: How Science and Genetics Can Improve Your Rest

Many people set goals at the start of the New Year¹, often related to career, relationships and health. Along with common health-related aims, such as exercising more, shifting some seasonal pounds or building fitness, improving sleep quality² should be a high priority. After all, without adequate restorative sleep, all other new year resolutions will be that much harder to achieve. Sleep is vital for physical and mental well-being³, mood and energy levels, not to mention productivity and motivation.

The festive period often sees many people sacrificing sleep for celebrations, parties and travel. Indeed, a 2022 survey found that those who host guests tend to lose about 2.5 hours of sleep each day⁴, sometimes more! As a new year begins, getting back on track sleep-wise can feel tough. However, new research, including genetic studies, has potentially found a way for people to reset their sleep patterns effectively. This guide examines new sleep-related studies and the body's internal clock and offers practical steps for improving sleep.

How the Sleep-Wake Clock Works

The circadian rhythm⁵ is an internal clock that regulates sleep/wake cycles⁶. It's influenced by various environmental factors, including exposure to natural light and temperature, as well as diverse hormones⁷. During the holiday season, with late nights, irregular schedules and increased social activities, the body's natural clock can be knocked off kilter. This may lead to longer-term disrupted sleep.

Post-Holiday Sleep Struggles

Cramming more into social schedules, seeing more people, traveling long distances, overindulging, overloading the senses and all-round burning the candle at both ends can wreak havoc with sleep routines. Additionally, the season can bring stress⁸, anxiety, depression and loneliness, all of which can also hinder a good night's rest. Some aspects can impact melatonin⁹ production — a hormone that's crucial for regulating sleep patterns — making it harder maintain regular sleep/wake cycles. Inconsistent sleep schedules often further disrupt the circadian rhythm, potentially leading to fatigue and poor sleep quality into the new year.

New Research: The Period2 Gene and Sleep Regulation

Scientists have examined the Period2 gene¹⁰, which plays a vital role in regulating the circadian rhythm. It helps control when someone feels tired or alert by regulating proteins that influence the sleep-wake cycle. Research suggests that disturbances to this gene¹¹ can significantly impact sleep quality. Moreover, such disruptions — like those created over the holidays — can make it difficult to adjust sleep patterns afterwards.

Additionally, genetic mechanisms involving small ribosomal proteins in the brain may also play a role in sleep regulation¹². These proteins can affect how the Period2 gene operates, potentially leading to sleep disorders, such as insomnia¹³ or delayed sleep phase disorder¹⁴. This research opens the door to innovative approaches for managing sleep disturbances and restoring normal sleep patterns¹⁵.

Resetting the Circadian Rhythm

Science-backed strategies can help people reset their body clocks. These include:

• Regular Exposure to Morning Sunlight: Natural light helps to regulate the circadian rhythm¹⁶. Going outside in the morning for at least 30 minutes can signal to the brain that it's time to be awake. Morning light can also help people sleep longer¹⁷ at night.
• Limiting Blue Light from Screens: Some scientists believe that blue light may reduce melatonin production, making it harder to fall asleep¹⁸.
• Optimizing the Sleep Environment: Bedroom organization¹⁹ and environment play a significant part in the ability to get comfortable and fall asleep.
• Consistent Bedtimes: Sticking to a regular sleep schedule²⁰, even on weekends, helps reinforce the circadian rhythm.

These techniques may reset the influence of the Period2 gene on the circadian rhythm, making it easier to go back to previous healthy sleep habits or adapt a more structured routine.

New Year's Resolutions for Better Sleep

The New Year is an ideal time to prioritize better sleep habits²¹. Tips include:

• Setting a Sleep Schedule: Going to bed and waking up at the same time each day supports the body's natural clock.
• Reducing Screen Time: Avoiding blue-light screens (for example, phones, tablets and laptops) for at least an hour before bedtime can make it easier to drift off to sleep.
• Spending Time in Natural Light: Getting morning sunlight and fresh air has many benefits for restful sleep.
• Avoiding Late-Day Caffeine and Large Meals: Limiting caffeine²², other stimulants and heavy meals can promote better sleep.
• Practicing Mindfulness Techniques: Because stress and anxiety can delay sleep²³, meditation, deep breathing exercises²⁴ or other mindfulness practices can help people unwind before bed.
• Improving the Sleeping Space: Maintaining a clean and tidy bedroom promotes better sleep, and individuals should check their space is at an optimum temperature²⁵. People should also remove disturbances, such as blocking light with black-out curtains, reducing noise and possibly shutting pets out of the bedroom at night. It may also be time to consider investing in a new mattress²⁶ or pillows²⁷.
• Trying Sleep Apps: Using sleep apps can aid slumber and let people monitor their sleep to check they're on track with their nighttime goals.

A Well-Rested Year Ahead

Better sleep has many plus points and it can also improve people's chances of achieving their other New Year's resolutions. Taking new findings on circadian rhythms and genetics into account can make a significant difference and guide people in the right direction. Ultimately, resetting the sleep clock sets the scene for a healthier, happier and more successful year to come. That said, anyone experiencing chronic sleeping issues should always seek professional medical advice.

References

1. Forbes Health – New Year's Resolutions Statistics 2024
2. UC Davis Health – Better sleep: Why it's important for your health and tips to sleep soundly
3. Journal of Clinical Sleep Medicine – Sleep is essential to health: an American Academy of Sleep Medicine position statement
4. New York Post – People who host on the holidays are more likely to lose sleep: survey
5. National Institute of General Medical Sciences – Circadian Rhythms
6. Johns Hopkins Medicine – Sleep/Wake Cycles
7. National Library of Medicine – Circadian Rhythms and Hormonal Homeostasis: Pathophysiological Implications
8. Harvard Medical School – Holiday Stress and the Brain
9. Cleveland Clinic – Melatonin
10. National Library of Medicine - Neurobiological Functions of the Period Circadian Clock 2 Gene, Per2
11. ScienceDirect – PER2 gene and its association with sleep-related disorders: A review
12. ScienceDaily – A surprising way to disrupt sleep
13. Healthline – Everything You need to Know About Insomnia
14. Mayo Clinic – Delayed sleep phase
15. National Library of Medicine – In brief: What is "normal" sleep?
16. National Library of Medicine -Effects of light on human circadian rhythms, sleep and mood
17. SoClean – The Effects of Sun Exposure on Sleep Duration
18. SoClean – Cell Phones and Sleep: What Research Says
19. SoClean – Organize Your Bedroom for Higher-Quality Sleep
20. Everyday Health – Everything You Need to Know About Circadian Rhythms and How They Affect Sleep
21. SoClean – Lesser-Known Habits to Improve Your Sleep – at Any Age
22. National Library of Medicine – The effect of caffeine on subsequent sleep: A systematic review and meta-analysis
23. National Library of Medicine – Sleep and anxiety disorders
24. WebMD – Breathing Techniques for Sleep
25. Healthline – Scientists Say This is the Best Temperature for a Good Night's Sleep
26. SoClean – Clean Sleep Starts with a Strong Foundation: Your Mattress
27. SoClean – How to Choose the Perfect Pillow
28. SoClean – Top Sleep Apps for Improving Your Zzzs