If this Friday's supermoon is already affecting your sleep, you need to read this
As a neurologist who frequently runs sleep clinics (and is always quick to clarify that these are places where sleep conditions are diagnosed, not where people go to sleep), my job is to explore the intricate details of people’s bedtime routines.
I’ve heard just about everything. And while I’ve yet to diagnose anyone as a werewolf, the idea of the moon influencing sleep is brought up by my patients much more commonly than you might think.
With 15th November 2024 marking the point where the moon is at its closest to Earth during its orbit, appearing larger and brighter than usual, and hence termed a supermoon, I wanted to dig deeper into the extent of this problem.
So, to investigate further I teamed up with Holiday Inn Express, part of IHG Hotels & Resorts, to learn to commission a survey on sleep habits; as part of their mission to help guests feel rested, recharged and ready to start their day.
Meet the expert: Dr. Faye Begeti is a practicing neurology doctor at Oxford University Hospitals. She has been involved in extensive neuroscience research focused on neurodegenerative disorders, with her work published in top peer-reviewed scientific journals. Known as @the_brain_doctor on Instagram, she is the author of The Phone Fix: How to Transform Your Smartphone Habits.
The results were eye-opening. Nearly a third (29%) of Brits say that different moon phases impact their sleep. Among those affected, 51% of people aged 25-34 report struggling to sleep during a supermoon, followed by 37% of those aged 35-44 and 38% of those aged 45-54.
Why do moon phases seem to affect sleep?
There are several speculative theories. While the moon’s gravitational pull influences tides, it’s far too weak to have any direct impact on the human body. And, while a supermoon does emit more light, its brightness pales in comparison to the artificial lights in our homes, which are well-known to disrupt sleep. I highly recommend switching off overhead lights and using dimmable lamps for several hours before bed to create a more sleep-friendly environment.
For a neurologist like me, the most compelling explanation for how the moon disrupts sleep is actually psychological. People sometimes dismiss psychological effects as "less real," but they can have a significant impact on our biology. Sleep is an involuntary process that requires a calm mind.
Anxiety and racing thoughts make falling asleep difficult - in fact, 36% of the people in our survey described that exact problem. On the flip side, excitement about an event like a supermoon can also have a powerful effect. It’s like trying to sleep the night before a special holiday - anticipation keeps the mind alert.
So, what can you do about it?
If you’re excited about a rare celestial event like a supermoon, my advice is simple: Embrace it. One night of disturbed sleep won’t harm you, and life is about creating memorable experiences. But once the excitement passes, it’s important to focus on creating a healthy sleep routine.
With the Holiday Inn Express survey revealing that 54% of people feel sleep-deprived, this really underscores the need for a positive wind-down routine that calms our minds.
Many evening routines still involve electronic devices. While we once believed the blue light emitted from our screens was the main culprit in disrupting sleep, recent research shows that the brightness of our devices is generally too dim to significantly affect us.
What truly matters is the content we consume. Engaging with stressful news, work emails, or stimulating social interactions can keep us alert make it harder for the mind to unwind.
The easiest way to change a problematic habit is to replace it with a better alternative. If putting your screen away completely feels like a step too far, switching to calming activities can make a big difference. This is where techniques like ASMR (autonomous sensory meridian response) come in.
ASMR is still a developing phenomenon in terms of scientific research, but it has gained huge traction platforms like YouTube, becoming one of the most highly searched topics. It involves gentle sounds such as whispers, tapping, or ambient noises with emerging research showing that this activates areas of the brain linked to relaxation and pleasure, lowering heart rate and easing the body into a restful state.
However, searching for ASMR sounds on platforms like YouTube can lead to distractions and, before you know it, hours have passed and, instead of falling asleep, you find yourself engrossed in a true crime documentary (#truestory).
That’s why I was excited to collaborate with Holiday Inn Express and Professor Green to create the Restful Rhythms playlist - an ASMR-inspired soundtrack featuring sounds recorded at Holiday Inn Express hotels.
Enhanced with binaural beats, which have been shown to promote relaxation and reduce anxiety, this combination, along with soft spoken vocals, is designed to become part of a calming bedtime ritual. Familiarising yourself with these calming sounds at home can also be helpful when travelling, providing comfort and aiding restful sleep wherever you are. The playlist is now available on Spotify - just in time for the supermoon.
Stream Restful Rhythms on Spotify from today and visit www.ihg.com/holidayinnexpress to learn more about feeling rested and recharged by booking a stay at Holiday Inn Express
More about the moon...
Your moon sign compatibility guide, explained by astrologers
22 of the best Full Moon rituals for manifesting and healing
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