How Light Affects Your Sleep and What You Can Do About It
Light is essential to regulate your daily rhythms and alertness levels, and can have a great impact on your sleep. During the day, bright light can make you feel alert and energized, but at night, it can keep you from sleeping, or affect the quality of your sleep.
Being exposed to too much blue light can interfere with the body’s production of the sleep-promoting hormone, melatonin, and also reduce the quality of sleep you get. This is why it is so important to make sure you are getting the right stimulus when it comes to light dimming, temperature, sound and light pollution to help you achieve a good night’s sleep.
So, how can you use light to improve your sleep? Read on to find out!
Install Light Blocking Curtains or Blinds
The simplest and most affordable way to control light exposure in your bedroom is to install light-blocking curtains or blinds. These can be effective at combating street light pollution, internal lights in your house from nearby rooms and outdoor lights, such as streetlights or headlights.
Light blocking curtains or blinds are helpful in regulating light exposure in your bedroom. They can also help create a sense of comfort and darkness, which can further be increased by making sure you turn off any electronics or appliances that emit their own light.
Invest in a Sleep Mask
If you have an issue with external lights coming through your window, it might be time to invest in a sleep mask. Sleep masks are designed to block out light while still allowing you to rest comfortably. They come in a variety of styles, from the more traditional cotton sleep masks with an elastic band to those made from contoured memory foam.
For those that are worried about the health consequences of blocking out light, many sleep masks are designed to allow some of the melatonin-producing blue light to filter through. Sleep masks can also help shield from the light from electronics when you need to use one in your bedroom, such as a alarm clock.
Restyling your bedroom lighting, such as adding accent lighting to provide a more gentle and calming light can help reduce disruptive light exposure and encourage better sleep.
Switch to Amber Lights
If you have difficulty sleeping due to electronic devices, it can be helpful to switch to amber lights. Amber lights are designed to reduce blue light effect, which will help to boost your melatonin production and improve your sleep quality. This could be as simple as changing the light bulbs in your bedroom to amber or investing in special screens made to filter out blue light.
Take Advantage of Natural Light
When you can, try to take advantage of natural light during the day. Spending some time in the sun, like going for walks or sitting in a sunny spot in your home can help boost your energy and mood. This will help use the natural light cycles to regulate your melatonin production and keep your body’s circadian rhythm in check.
Takeaways:
- Install light blocking curtains or blinds
- Invest in a sleep mask
- Switch to amber lights
- Take advantage of natural light during the day
By considering how light can affect your sleep, you can take action to promote healthier, more restful sleep patterns. Whether you are investing in light blocking materials, using amber lights or taking advantage of natural light, small changes can help you achieve a better night’s sleep.