noun_Search_345985 Created with Sketch.

Ancestral Clues to Better Sleep and Energy this Winter

By Dr. Marc Bubbs ND, MSc, CISSN, CSCS
November 18, 2015
Ancestral Clues to Better Sleep and Energy this Winter image


As we move into the colder, darker, and shorter days of fall and winter, it may feel more difficult to maintain your energy levels, productivity, and immune strength. These feeling don't have to be an inevitable part of the season though. A new study on the daily patterns of modern hunter-gatherer tribes across the globe hold a few clues as to how we can keep ourselves healthy, fit, and productive through the winter season.

How Much Sleep Did Our Paleo Ancestors Really Get?

It is often believed that our hunter-gatherer ancestors went to bed and woke up with the sun. While they certainly didn’t have external light or cellphones, laptops, and television sets to keep them up all night, they weren’t getting eight to 10 hours of sleep either.

A new study on modern-day hunter-gatherer tribes – the San of southern Africa, the Tsimane in Bolivia, and the Hadza in Tanzania – found they only sleep an average of 5.7-7.1 hours per night. [1] Conversely, sleep research today suggests most westerners are sleep deprived, averaging about 6.5 hours of sleep per night. Experts believe we should be aiming for 7.5-8.0 hours of sleep per night for better health.

This new research suggests there is much more at play than simply the number of hours you sleep each night. Here's how to follow the sleep habits of hunter-gatherers to improve your energy this winter.

Want to Optimize Your Health? Get More Sleep.
By Aimee McNew

1) Go To Bed Earlier in the Winter

In the study, tribes were found to go to bed earlier during the darker days of winter, or rainy season, and later in the summer, or dry season. Their average bedtime was just after 9:00 pm in the winter months, compared to 10:45 pm in the summer.

While work commitments, holiday parties, and travel may ramp up this time of the year, as we approach the darkest days of the year, we should try to get more sleep. In fact, lack of sleep is shown in the research to suppress your immune system function, putting you at significantly increased risk of catching a cold or flu which are already more common in the winter. [2]

2) Wake Up At The Same Time Consistently

It may be time to stop hitting snooze in the morning. The tribal groups in this study woke up at virtually the same time throughout the entire year with the morning sun.

Many of your key hormones are produced on a natural daily pattern, or a circadian rhythm, that research shows is disrupted if you constantly change your sleep schedule. Disrupted circadian patterns have been shown to leave you more prone to fatigue, inflammation, and even change the balance of “good” to “bad” bacteria in your gut. [3] Research also shows the later you go to bed, the greater your likelihood for weight gain. [4]

If you struggle with fatigue, insomnia, or frequent colds and flus, aim to have a consistent bedtime and morning routine this winter. Going to bed earlier at night can help kick your snooze button habit in the morning. If you really struggle to wake up, try some gentle stretching, mobility, or yoga to ease your way into the day.

3) Increase Your Light Exposure

It can be easy to give into temptation and stay inside where its warm all day. However, not exposing yourself to natural light may have a negative impact on your health.

Modern hunter-gatherer communities engage in the vast majority of their physical labor in the morning hours exposed to natural light. In contrast, most people are indoors all morning throughout the winter - commuting in cars and working in buildings. Even on a cloudy day, the natural light outside provides a whopping 100,000-lux (a measure of light intensity), compared to only 5,000-lux in your office or home.

Research shows that this light exposure is crucial for circadian hormone production and, thus, your energy levels, health, and resiliency. [5] So, take a walk to your morning coffee, start your day with a run, or talk a call outside - you'll feel much better for it!

The Bottom Line

We can learn a lot about how to optimize our health by mimicking our modern and ancestral hunter-gatherers. The Paleo Diet will go a long way to keep you energized and fight off colds and flu this winter. Take your health a step further and practice better sleep patterns too.

Zzzzz… Paleo Sleeping Surfaces
By Kyle Cordain

References

  1. Yetish G et al. Natural Sleep and Its Seasonal Variations in Three Pre-industrial Societies. Current Biology. Vol 25, Iss. 21, 2 November 2015, Pages 2862–2868.
  2. Prather A et al. Behaviorally Assessed Sleep and Susceptibility to the Common Cold. Sleep Journal. Vol. 38, Issue 09.
  3. Voigt R et al. Circadian disorganization alters intestinal microbiota. Plos One. 2014 May 21;9(5):e97500.
  4. Asarnow L et al. Possible link between bedtime and change in body mass index. Sleep Journal. Vol. 38, Issue 10.
  5. Czeisler C, Klerman E. Circadian and sleep-dependent regulation of hormone release in humans. Recent Prog Horm Res. 1999;54:97-130; discussion 130-2.

Even More Articles For You

Keep Your Weekend Warrior in Check
To mimic hunter-gathers physical movement, both weekday and weekend warriors need to be active on a daily basis instead of restricting to certain days.
By Stephanie Vuolo
Fueling to Perform…with Food
Learn how the paleo diet can help you perform at your best. The Paleo Diet® is your source for paleo diet plans, paleo diet guides & paleo news.
By Nell Stephenson
Is Gluten-Free Really Gluten-Free?
Over 3.1 million people across the United States follow a gluten-free diet. But what does that gluten-free diet look like, and just how healthy is it? 
By Nell Stephenson
Paleo Leadership
 
Trevor Connor
Trevor Connor

Dr. Loren Cordain’s final graduate student, Trevor Connor, M.S., brings more than a decade of nutrition and physiology expertise to spearhead the new Paleo Diet team.

Mark J Smith
Dr. Mark J. Smith

One of the original members of the Paleo movement, Mark J. Smith, Ph.D., has spent nearly 30 years advocating for the benefits of Paleo nutrition.

Nell Stephenson
Nell Stephenson

Ironman athlete, mom, author, and nutrition blogger Nell Stephenson has been an influential member of the Paleo movement for over a decade.

Loren Cordain
Dr. Loren Cordain

As a professor at Colorado State University, Dr. Loren Cordain developed The Paleo Diet® through decades of research and collaboration with fellow scientists around the world.