Polarisbioseditoryour inner clock: a guide to body rhythms, light and sleep

An independent guide to biological rhythms, light and sleep. We do not diagnose or replace a doctor, and we are not affiliated with the previous website on this domain. If a life is in danger, call 112 (or your local emergency number).

Ask your doctor

Questions for your doctor

We do not answer personal questions or give consultations. But we can help you prepare for a conversation with your doctor: suggest what to share about your routine and what to ask. A well-prepared conversation takes less time and helps the doctor see the whole picture.

You don't need to be a sleep expert at your appointment. It's enough to say honestly when you go to bed, when you get up and how your day goes.

— Editor's note

How this section works: all questions are meant for your own doctor. We don't answer on their behalf or anticipate their decisions — we only suggest what you might talk about so the appointment is useful.

About sleep

Why does it take me so long to fall asleep even though I'm tired?

Explain when it started, what time you go to bed and get up, whether you wake up at night and how you feel during the day. A sleep diary covering a few weeks will help your doctor understand.

How much sleep do I need with my schedule?

Adults are advised to regularly sleep 7 hours or more for good health; ask how to make that work with your job and your health.

Could my routine be linked to how I feel?

Ask directly. Your doctor can help you understand whether how you feel is related to your routine, light and workload, or whether there are other causes.

About shift work and travel

How should I sleep if I work nights?

Describe your shift schedule and conditions at home. Ask for advice on how to arrange sleep, light and rest in your particular case.

What should I watch for if my shifts change often?

Ask which changes in how you feel are worth noting and when to come back without waiting for a scheduled visit.

How should I prepare for a long flight?

If you have a chronic condition, discuss with your doctor how the time change might affect your usual routine and what to plan for in advance.

About daytime sleepiness

Is it normal that I feel sleepy during the day?

Describe how often it happens, in what situations and how much you sleep at night. Your doctor will decide whether any tests are needed.

Is it safe for me to drive?

If you have fallen asleep at the wheel or come close to it, be sure to tell your doctor and ask what to do until your next appointment.

Could my winter mood be related to short days?

Describe how you feel over the course of the year. If low mood persists, that's a reason to see a doctor at any time of year.

About supplements and sleep aids

Should I take something to help me sleep?

Ask your doctor. Only they can judge whether you need any remedy, taking into account your health and what you already take.

Is melatonin OK for me?

Ask your doctor. We do not discuss supplements or how to take them; that decision is made only together with a medical professional.

What about the things I already take?

Tell your doctor about everything, including supplements and over-the-counter products. Do not stop or change any prescribed treatment on your own.

What to bring to your appointment

  • A sleep diary for the past few weeks
  • A description of your work schedule, shifts and recent trips
  • A list of all remedies and supplements you use
  • Questions written down in advance
  • Approaches

    How to plan sleep and light around shift work, after a flight and above the Arctic Circle, who to see and how to keep a sleep diary.

  • Prevention

    Everyday habits for a steady rhythm: a consistent wake-up time, morning light, movement, a quiet evening and seeing a doctor in good time.

  • Glossary

    Body rhythm terms in plain language: from circadian rhythm and chronotype to the sleep diary and polar day.

  • Topics

    A map of topics: how the inner clock works, light through the day, chronotype, shift schedules, long flights, northern latitudes, plus the catalogue.

Sources

  • American Academy of Sleep Medicine — recommendations on adult sleep duration (2015)

This guide draws on the Nobel Committee's announcement of the 2017 prize, the recommendations on adult sleep duration and the WHO guidelines on physical activity as they were available when the texts were written. Scientific understanding of sleep rhythms keeps evolving, so questions about your own health are best discussed with a doctor.