Hacking into Sleep Patterns: Insights from Neuroscience Professor Rebecca Spencer

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For those looking to fix their sleep schedules, Rebecca Spencer, associate professor in the Department of Psychological and Brain Sciences, has some insights to offer. According to new research, Spencer concludes that being a night owl or an early bird isn't just a habit, but rather a preference, deeply rooted in our biology and controlled by our circadian rhythms. 

In an interview with Women’s Health South Africa, Spencer explains that while extreme night owls might find it almost impossible to shift their schedules to a daytime clock, those who fall somewhere in the middle can make small adjustments to align their sleep with a morning-focused routine. Her recommendations include limiting nighttime light exposure, lowering body temperature before bed, and resisting mental stimulation in the evening. 

“All of those things just cause mental stimulation that you need to have turned off well enough before bedtime.” 

—  Rebecca Spencer speaking with Women’s Health South Africa 

One of Spencer’s key takeaways centers on ensuring the quality of sleep a person gets. She emphasizes that taking correct measures—such as not checking your email, avoiding intense novels, cutting down on screen time before bed, etc.—could help you catch more sleep.  

Additionally, Spencer emphasized that “helping yourself wake up is just as important as helping yourself fall asleep.”

Opening the curtains to let morning light in and going to bed early are equally important. Melatonin supplements can help form this routine at first, though you’d eventually want to rely on your body’s natural melatonin production. 

"While the process can take weeks, consistency is key."

—  Rebecca Spencer

For those struggling with their sleep cycle, Spencer suggests gradual shifts, rather than drastic changes. While the process can take weeks, consistency is key. By making small, science-backed adjustments, even self-proclaimed night owls can become more in sync with a morning routine. 

Click here to read Spencer’s conversation with Women’s Health South Africa.