Circadian Health Glossary
Phase Advancement
Phase advancement refers to a shift in the timing of the body’s circadian rhythms to an earlier point in the 24-hour cycle. This means activities such as falling asleep, waking up, or hormone production occur earlier than usual. Phase advancement is often associated with morning larks or those who naturally wake up and feel energized early in the day.
What Causes Phase Advancement?
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Light Exposure: Morning exposure to bright light, particularly blue light, can advance the circadian clock.
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Lifestyle Habits: Consistent early wake times and exposure to sunlight in the morning can promote phase advancement.
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Age: Older adults often experience natural phase advancement as part of the aging process.
Why Is Phase Advancement Important?
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Circadian Health: Phase advancement can help align sleep-wake cycles with societal schedules, especially for those with delayed circadian rhythms.
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Light Therapy: Evening light therapy is typically avoided to maintain an advanced phase, while morning light exposure is encouraged. However, evening light therapy can help prevent or correct excessive phase advancement in individuals who wish to delay their sleep cycle.
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Sleep Disorders: Phase advancement techniques are used to treat conditions like Delayed Sleep Phase Disorder (DSPD) or to improve wakefulness for early work schedules. Conversely phase advancement is a feature of Advanced Sleep Phase Disorder (ASPD), where individuals fall asleep and wake up much earlier than desired.