Next up in the Sleep Series is the subject of light – both natural and artificial light has an impact on sleep and this post shares information about how you can improve the lighting situation so that you get a better night sleep tonight.
Light has two primary roles – the first is that it regulates our circadian rhythm, which is our internal clock that lets us know when it’s time to be awake versus asleep. When light enters the eye – it sends signals through the retina to the brain – information about the time of day and prompts a series of reactions in the body to include the release of cortisol which helps you to be alert and energized. Almost immediately when that first light enters your eye, your brain is receiving signals that it is time to prepare your body to be awake.
The second primary role of light is in the production of melatonin. As we discussed in the first part of my sleep series about supplements, melatonin is a naturally occurring hormone in the body that helps to regulate your sleep cycle and promote sleep. Light slows or halts the production of melatonin. On one side of the coin, melatonin helps to induce feelings of relaxation and sleepiness in order to get your body ready for sleep, whereas light plays the exact opposite role in your body – light tells your body it’s time to be awake.
There are two kinds of light – natural and artificial – and both are very powerful. If we had to pick our light of preference, it would be natural light because it is more powerful. If you can get some direct sunlight right when you wake up, or soon after, this will help you to feel more energized throughout the day and help you sleep harder and longer at night. Even if you can get outside for a couple of minutes during the day, it will help. When you are trying to sleep, the goal is for your room to be as dark as possible. A few ways you can prevent natural light from coming into your room is to invest in blackout shades and/or use an eye mask.
Artificial light is everywhere which makes it even harder for our bodies to be clear on when it’s time to be awake and when it’s time to be asleep. Artificial light in our bedrooms can have a very negative effect on our ability to fall and stay asleep. I encourage you to take inventory of how much light you have in your bedroom – take stock of the various electronics, temperature control, and any other devices you have that are emitting light. How can you reduce or eliminate these sources of artificial light? Consider removing them from your bedroom, or putting a piece of painters or electrical tape over the light.
Not all artificial lights are created equal and I want to highlight two types of artificial light with very different effects on the body. Blue light, the kind that is emitting from your devices and many LED lights, has a short wave length. Blue lights have a significantly larger effect on the production of melatonin and your circadian rhythm than light with a longer wavelengths.
Steps you can take TONIGHT to to reduce the amount of blue light you are exposed to at night include:
-Turn the screen brightness down on your devices
-Turn your devices to night mode
-Wear blue light glasses to help suppress the light
-Avoid screen time 60-90 minutes before you go to bed.
Red lights (always makes me think of that TLC song!) are the opposite of blue light in that they are less disruptive to your sleep. Red lights have a longer wavelength and do not interfere with your body’s internal clock. Red lights are warmer and have a lower illuminance and the longer wavelength is thought to help with relaxation. I recently got the Hue lights and set it to red every night as a part of my wind down routine.
What steps will you take to improve the light in your life so that you can get a better night’s sleep?
