Choosing the Best Lighting for Sleep
Lighting plays a critical role in sleep and is especially important to the quality of your rest. It is essential to choose the best lighting for sleeping in order to achieve the best sleep possible. The level and type of light can strongly effect melatonin production, which is the hormone responsible for making us feel sleepy.
The first step in selecting the best lighting for sleep is to identify the source of light in your sleeping environment. Natural light should be considered when possible, as it plays a vital role in melatonin production. If you are unable to take advantage of natural light, artificial light should be used instead. Warm light bulbs are optimal for bedrooms for sleeping.
The timing of the lights is just as important as the type. It is important to keep the bedroom dark at night, as darkness can trigger production of melatonin and promote deeper sleep. A lighted alarm clock or smartphone can be disruptive, so it may be best to turn them off or reserve them for the parts of your life that need to be illuminated during the day.
Managing Early Morning or Late Evening Lighting
Lighting is the key to resetting your body’s internal clock that contributes to regular circadian rhythms. Early morning light can help to reset your rhythms on days when you need to get up earlier than normal. Similarly, low light and dim lighting in the evening can encourage your body to become ready for sleep.
If you find that you are often exposed to lighting at the wrong times of the day – if you have a late evening job, for instance – it is important to take steps to protect your sleep. Wearing blue light blocking glasses or tinted lenses can counter the effects of bright lighting when indoors.
Artificial Light
It may also be helpful to limit the use of electronics with bright screens in the bedroom, as these can impact circadian rhythms. If the use of electronic devices is necessary, then anti-blue light apps may help to reduce the impact on sleep.
In terms of brightness, it is beneficial to purchase light bulbs that produce a warm light rather than one that is too bright. Living rooms and common rooms may need to be more brightly lit, but the bedroom needs to be kept as dark as possible. Purchasing a dimmer switch can help to adjust the brightness depending on the time of day or night.
Installing blackout curtains and other window coverings is also a great way to control the light that enters a bedroom. The coverings will also help to keep the bedroom cool during the summer months, aiding in sleep.
Importance of Good Lighting for Sleep
Choosing the right lighting for sleeping is just as important as choosing the right mattress and bedding. Lighting can play a major role in regulating sleep rhythms and ensuring a restful night’s sleep. An environment that is too bright or too dark can disrupt sleep cycles and prevent recharging at night.
- Prioritize natural light for sleeping environments
- Keep bedrooms dark during the evening and night
- Ear;y morning light may help to regulate sleep cycles
- Use glasses to reduce the negative effects of bright lighting in the evening or late night
- Block light from windows with blackout curtains
- Installing dimmer switches for artificial lighting
Conclusion
The lighting in your sleeping environment plays a major role in the quality of your sleep. It is essential to understand the best type of lighting for sleeping and how to regulate the levels of light for optimal rest. From choosing natural light and using dim luminance lighting to installing blackout curtains and taking advantage of window coverings, there are numerous ways of ensuring that you get the best night’s sleep possible.