The Effects of Light Exposure on Sleep

What’s the last thing you do before you go to sleep at night? Do you read, watch tv, or look at your phone? Whatever the case may be, you are probably exposed to some sort of light. Although these are common activities most people do to wind down, what many of us may not realize is the impact that light has on our sleep.

Our sleep schedule is regulated by something called our circadian rhythm, which is our internal clock. When we are exposed to light, the information is sent here, and our bodies can figure out what the time of day is. The circadian rhythm works best when we are primarily exposed to natural light as our sleep schedules will more likely align with sleeping at night and being awake during the day. However, in today’s world, we are constantly surrounded by computer screens, tablets, tv, and of course, our phones even after the sun goes down.

Depending on the type of artificial light exposure, our circadian rhythms can really be thrown off, which can upset our body’s natural sleep-wake cycle and lead to more serious health problems down the road. Thankfully, there are certain light types that are less impactful than others and can actually aid in preparing the mind and body for sleep. These lights include hues of red, orange, and yellow as they simulate the colors of a setting sun and can be interpreted as such by our circadian rhythm. On the other hand, bright lights and cooler-toned colors, such as blue light from screens, have the opposite effect and can keep us awake. This is due to the slowing of the production of the hormone, melatonin, which plays a big role in regulating sleep.

With this in mind, here are a few things you can do to adjust your light exposure before and during sleep:

·       Minimize the use of electronics to two to three hours before bed to limit blue light exposure.

·       Wear special glasses to help reduce the effects of blue light on melatonin production.

·       Utilize “dark” or “night mode” to limit the amount of blue light coming from the screen.

·       Choose bedroom lights that emit warm colors and help prepare you for sleep.

·       Increase the darkness in your bedroom as much as possible by using heavy curtains, turning off all lights when you’re ready to sleep, and even wearing a sleep mask, if necessary.

While these changes may take some time to get used to, your mind and body will thank you for setting yourself up for a good night’s sleep and for waking up the next morning feeling refreshed.

Source: https://www.sleepfoundation.org/bedroom-environment/light-and-sleep