How Light Affects Your Sleep
If you are having problems getting to sleep and having a great sleep – then consider how your environments lighting can affect your sleep.There are many published studies that speak to the effect of light on our sleep patterns. Light and exposure to it are essential aspects of sleep quality so how can we better prepare. Here are a few guidelines to help you get the details on light and your sleep:
Have a completely dark bedroom
Use black-out curtains or dark shades for light that may come in through a window or skylight.
If you have a habit of getting up in the middle of the night to use the bathroom, a tiny night light in the bedroom will suffice to guide you securely out of the room.
Avoid using lights for reading and watching TV
Reading in bed can be a relaxing activity that can help you unwind after a long day, but it has drawbacks. If you have insomnia, this can be a problem. Spending time in bed, rather than sleeping, doing activities like reading, watching TV, or playing on your phone, might develop a link between the mattress and being awake and doing other things.
If you have insomnia, you might want to put reading in bed on hold for a while. Go to bed after reading outside the bedroom until you feel drowsy.
Light levels and wavelength are essential for sleep
Several illumination variables can affect sleep. Melatonin, a hormone that delivers the body’s intrinsic biological sense of darkness, has been demonstrated to be suppressed by increased light levels.
The wavelengths of light have also been proven to be significant. Melatonin can be suppressed by shorter wavelengths such as blue light, whereas longer wavelengths or red light may not affect it. LED lights are more energy-efficient, but they also produce more blue light. Use dim or red lights before going to bed to help you sleep better. The time in which you should turn off or down the lights is highly specific to each individual and their schedule. Whatever that time may be just make sure to make these light changes about an hour or two before you would like to be asleep. Every person has a biological clock that is unique to them. When you’re tired, it’s usually best to turn off the lights. That’s a solid indication that it’s time to retire for the night.
Modern tech devices also have blue light settings that can be setup. These settings will change the hue and brightness of your device to also help this process. You can set the time and color/brightness range once and then you will not have to worry about it again! Heres to a good night sleep – and for great pricing on your next mattress please consider Sleep Station!
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