Sleep is an essential part of our health and wellbeing, and there are many factors that can affect our sleep quality. One of these is lighting. The amount of light in our environment when we sleep may change how well we sleep, and research has found that controlling the amount of light in your bedroom may help improve sleep quality.
Light exposure influences our melatonin production, the sleep hormone responsible for regulating our sleep-wake cycle. Artificial lighting can cause delayed sleep onset and shorter sleep duration, in addition to other impacts such as circadian disruption. Poor sleep quality is closely linked to a number of chronic health problems such as heart disease, diabetes and stroke, making having the right lighting for sleep a crucial part of a healthy lifestyle.
Finding the right lighting for sleep can help people get the rest that their bodies need to stay healthy. By being aware of the influence of lighting on sleep quality, individuals can make simple changes to their environment to help improve their sleep.
Reducing Artificial Light at Night
The most important element of improving sleep quality through better lighting is to reduce the amount of artificial light in the bedroom. This means reducing the amount of light from electronic devices such as computers, smartphones, and televisions. The light from these devices affects the production of melatonin, delaying sleep onset and reducing sleep duration.
When possible, it is best to avoid having electronic devices in the bedroom. It is recommended to keep phones and tablets away from the bed, and to avoid using them close to bedtime, as the light from the screens will interfere with sleep quality. If you must use a device in the bedroom, limit the time spent on it, and use dim settings to reduce the amount of light emitted.
Reducing Ambient Lighting
Not just artificial light, but ambient lighting from sources such as street lights, bright doorways, or bright alarm clocks can also be disruptive to sleep. It is important to reduce the amount of ambient light in the bedroom, either by blocking it out with blackout curtains, or by using a low light bulb. If your room does not have blackout curtains, you can cover the windows with paper or aluminium foil or leave the blinds half-closed, to reduce the ambient light in the room.
If you must have a bright alarm clock, move it away from the bed where it can not be easily seen. Consider other methods such as using a natural wake-up alarm clock, or an alarm app on your phone, both of which can be less disruptive.
In addition, if you have hallway or street lights that are too bright it may be best to consider switching to a lower wattage bulb. This can have a huge beneficial effect on your sleep quality.
Warm Lighting Colors
In addition to reducing ambient and artificial lighting, ensuring the right colors are used in the bedroom is also key. A warm, orange/yellow light can be most beneficial for sleep, as opposed to a bright, blue-white light. This type of lighting mimics natural, dim light, which helps to relax the body.
You can find specialty dim orange/yellow LED lights or other low watt bulbs that emit less blue light. This can help to shift the balance of light in the bedroom and make it easier to relax and drift off to sleep.
Tips for Better Lighting for Sleep
- Keep electronic devices out of the bedroom.
- Reduce ambient lighting with curtains or blinds.
- Avoid bright alarm clocks and use other types of alarm clock.
- Use dim, orange/yellow LED lights or low watt bulbs with minimal blue light.
Conclusion
Improving sleep quality is essential for good health, and better lighting is an important tool in achieving this. By reducing artificial and ambient light exposure, and using colors that mimic natural light, individuals can help improve their sleep and support their overall health.