Waking up before the sun rises might seem like a quirky habit of older relatives, but the science behind this shift in sleep patterns reveals much more than family folklore. New insights from sleep scientists, recently discussed in a HuffPost feature, highlight the intricate relationship between aging, our internal body clock, and environmental cues — shedding light on why so many Thais (and people worldwide) find themselves rising earlier as the candles accumulate on their birthday cakes (HuffPost).
Understanding why these changes occur is especially valuable for Thailand’s aging population, where quality sleep is increasingly recognized as vital for health and well-being. Aging shifts not just our physical capabilities, but also the “wiring” of the brain, including how it interprets the signals that regulate our natural circadian rhythms — the 24-hour cycles of alertness and sleepiness linked to exposure to light, meals, social interactions, and movement. As one expert puts it, these signals, or “time givers,” become less effective as we age, making older adults more likely to feel sleepy earlier in the evening and, consequently, wake up at the crack of dawn.
For Thai families, these changes are not simply quirks to be laughed off, but will increasingly drive conversations about how to maintain healthy aging, manage daily routines, and care for elderly relatives. The country’s median age continues to rise, and the United Nations projects that by 2040, one in four Thais will be aged 60 or older (UNESCAP). Understanding the science behind these morning awakenings can help destigmatize aging and empower communities with practical tools.
Experts, including a prominent director at an American sleep and circadian science center and a leading psychology professor, emphasize that a less responsive aging brain is a central cause. The brain’s ability to interpret time cues — such as sunlight or even the timing of meals — diminishes, which makes it harder for older adults to stick to familiar bedtime routines. For instance, whereas dinner around 7pm may signal bedtime for younger people, the connection fades with age, leading to earlier bedtimes and, accordingly, earlier wake-ups.
Moreover, changes in eye health play a critical role, a point of special interest in Thailand given the prevalence of eye conditions among the elderly. As explained by experts, age-related vision loss, such as from cataracts — a condition affecting over half of Americans aged 80 and up and commonly found in elderly Thais (NIH) — reduces the intensity of light entering the eye. With less evening light reaching the sensitive inner clock, the body gets tricked into thinking sunset has arrived earlier, prompting the earlier release of melatonin, the “sleep hormone,” and thereby moving both sleep onset and wake-up time forward.
Importantly, there is evidence that removing cataracts can help restore more normal sleep patterns by letting the full strength of evening light reach the brain, a finding with implications for Thai public health policy on accessible eye care for older citizens. This aligns neatly with Thailand’s longstanding efforts to expand access to eye health services and cataract surgeries in both urban and rural communities (BMJ Global Health).
So, what can Thais do if their aging relatives — or themselves — hope for a few more hours of shut-eye? The latest research offers actionable suggestions. One counterintuitive tip: don’t always avoid screens in the evening. Exposure to bright light in the hours leading up to bedtime, whether through a walk outdoors before sunset, reading from a bright digital device, or turning on bright lamps, can help delay the body’s bedtime signals. This technique, called “evening light therapy,” has shown effectiveness in preserving a later sleep schedule.
Practical steps include spending 30 to 60 minutes in bright light before sunset and maintaining illuminated environments even after the sun goes down. For those living in Thailand’s urban centers, where LED lighting is plentiful, or in rural areas where family gatherings often extend into the evening, intentionally using light can help the brain resist the urge for premature slumber. However, it’s a matter of balance — typically, two hours of exposure is recommended, but each person’s needs will vary.
Also, maintaining good sleep hygiene is critical. Experts warn against using alcohol as a sleep aid, noting that while it might initially make one drowsy, it disrupts sleep architecture and leads to poorer-quality rest. Instead, moderate daily exercise — a culturally familiar practice in many Thai communities, from morning Tai Chi in the temple yard to evening group aerobics — can bolster deeper sleep. Getting plenty of natural sunlight in the morning further helps reset the circadian clock, reinforcing cues that promote both healthy sleep onset and natural wake-up at an appropriate hour.
As with other aspects of aging, changes to sleep patterns are multifaceted and, while not entirely avoidable, can be managed through lifestyle changes. Thailand’s rich social traditions offer additional support. For example, the communal practice of early morning alms-giving, or ตักบาตร, is both cultural and practical, providing older adults with healthy routines that reinforce natural sleep-wake cycles. Furthermore, intergenerational households—practically the norm in Thai society—facilitate family support, as relatives can adapt daily activities and care routines around these age-related shifts in sleep behavior.
Looking ahead, as Thailand prepares for the social and health challenges of an aging society, sleep science deserves a place at the table. Healthcare providers, policymakers, and local communities can work together to offer guidance: making bright evening light accessible, supporting regular eye check-ups, promoting age-appropriate exercise, and fostering understanding of how aging affects every part of daily life—including when we wake and sleep.
The implications extend beyond comfort. Chronic sleep disruption has been linked to cognitive decline, falls, and mood disorders, which are major concerns for Thailand’s rapidly growing elderly population (PubMed). Addressing early-morning awakenings through healthy habits and sleep-friendly environments can meaningfully improve quality of life, reduce healthcare burdens, and strengthen families’ capacity to support loved ones.
For Thai readers eager to apply these lessons, the following steps are recommended:
- Ensure elderly family members receive regular eye check-ups, and consider cataract surgery if needed.
- Encourage outdoor activity and exposure to morning and evening natural light.
- Avoid using alcohol as a sleep aid, and instead explore exercise and relaxation routines.
- Experiment with bright lights or screens in the evening—but stay aware of safety risks associated with late-night brightness and screen time.
- Embrace traditional early-morning routines where possible, but also allow for daytime naps if needed to maintain overall well-being.
With Thailand’s unique blend of tradition, community care, and rapidly advancing health knowledge, older adults—and their families—can turn the quirks of aging into opportunities for better, more restorative rest.