The full moon's impact on sleep has intrigued scientific researchers for centuries, and has been anecdotally discussed by people across the world since - probably - the beginning of time.
So what is it, that causes the big and beautiful full moon to have an impact on so many of us, affecting the depth of our sleep and increasing our levels of insomnia?
Various scientific explorations of the effects of the full moon include a recent study published in Current Biology. The researchers found that during the full moon, participants experienced reduced deep sleep and took longer to fall asleep, suggesting an instrinsic internal biological influence of lunar phases on human sleep patterns.
This aligns with observations that the full moon's bright light is not the only factor exacerbating insomnia - after all most of us have curtains so the light can't be the only issue at play. For some, the researchers found, a psychological awareness of a full moon lead to an increased perception of sleeplessness. This awareness can trigger a cycle of stress (argh! I need to sleep and I can't because the moon is full!) which creates a classic loop thought process that affects our to drift into a peaceful slumber. We catastrophise the initial small feelings of sleeplessness into larger ones that seem to be beyond our control.
But it's not just our thoughts that are at play here. A fascinating study in 2022 found that we actually see a decline in melatonin levels (the compounds that helps us fall asleep) in line with the circadian cycles of the moon.
"The evidence demonstrates that sleep and circadian physiology change across lunar phases, including findings that endogenous melatonin levels are lower near the full moon compared to the new moon... To our knowledge, these are the first data results demonstrating that melatonin secretion, a process regulated by the human circadian system, is sensitive to changes in lunar phase from an early age"
Additional research has also shown that the full moon's impact on nocturnal wildlife might indirectly affect human sleep. A study in Animal Behaviour noted that many nocturnal animals become more active and vocal during the full moon, potentially disturbing the quietude necessary for rest. While the sounds of nature are often soothing, they can become disruptive when amplified by the moon's glow.
And finally, the gravitational pull of the full moon has been speculated to influence sleep patterns, although scientific evidence on this aspect is still inconclusive.
For me the Full Moon always shows up with a lightness of sleep and perhaps that's not such a bad thing. Perhaps we can tap into our creative potential and listen to the wisdom of the moon on these nights of brightness and beauty.
But that's not particularly helpful if you have a big presentation or a huge amount to do the following day! Sometimes you just need to sleep!
So what can we do to mitigate these challenges? I've always advocated how useful essential oils are at helping decrease levels of insomnia and increasing feelings of relaxation and calm and there are various ways we can use them.
For me the tops tips that work are:
- Bath - either with salts, foam or pure essential oils. Warming the body in water, inhaling therapeutic aromas and getting straight into a clean and cosy bed, with smoothed and unrumpled covers is a win for instant relaxation and therefore a greater chance of good sleep.
- Bedtime aroma rituals -. Either with a pulse point on the temples or a gorgeous temple balm, infused with oils that help with sleep.
- Massage - Apply an aromatherapy body oil to the upper chest and neck so that the aromas waft up towards you. Massaging here also stimulates the vagal nerve which in turn activates the parasympathetic nervous system for the 'rest and digest' calm you need at bedtime.
- Light reading - nothing too exciting that you can't put it down. Sometimes a factual read is better at bedtime than fiction.
- Warm tea. Bedtime brews of known herbal relaxants like Chamomile or Passion flower are a good idea.
And finally - try not to stress. I've had insomnia on and off for years, particularly through the menopause journey. I have found that the above things all help. But when it's bad, it's BAD and the best advice I have ever given myself is to try not to stress about it. I CAN manage on 4 hours or less sleep. It's NOT the end of the world. And the sooner I give in to that acceptance - then guess what? The sooner I fall asleep. Ain't life with a little acceptance in it, always that way?
Love and hugs,
Marie x