Getting enough quality nighttime sleep is essential for overall physical and emotional health. The amount and quality of our sleep can be affected by external factors, and one of the most important of these is the amount of light exposure we receive. The impacts light exposure can have on our sleep, and how to adjust our habits to improve our sleep, are important topics for consideration.
Light plays an important role in regulating our sleep-wake cycle, with exposure to light during the day helping us to stay awake, alert, and functional. Too much exposure to light prior to or during sleep, however, can have consequences for our sleep quality.
When it comes to night-time sleep, our circadian system has evolved to require darkness to produce melatonin, a hormone responsible for inducing and maintaining sleep. When darkness is lacking, either due to direct exposure to light or lack of the right kind of visual stimulation, this can affect the production of melatonin and our sleep architecture, resulting in reduced restfulness out of our sleeping hours.
Impact on Sleep Quality
An over-exposure to light before or during sleep disturbs the production of melatonin and interferes with our depth of sleep. Poor sleep quality can result in a range of physical and emotional issues, such as daytime fatigue, difficulty concentrating, irritability, anxiety and depression.
It is therefore important that we take steps to reduce light exposure’s effects on our sleep quality. Ensuring that the bedroom is darken enough for sleep by avoiding bright gadgets at night, as well as avoiding bright light fashion choices like white bedding should be encouraged.
Digital Gadgets Before Bed
Bright digital devices, such as smartphones, tablets and laptops, emit bright blue light and should be avoided during the evening. This type of light may stimulate the brain, making it hard to fall asleep. Keeping phones and laptops out of the bedroom, and avoiding bright screens at least 2 hours before bedtime is advised.
It’s also good practice to switch off bright lights in other rooms of the home, particularly if the bedroom has thin walls or the light is able to shine directly into the bedroom. If there are TVs in other parts of the home, make sure that the volume is kept to a minimum.
Reducing the visual stimulation in and around the bedroom is an important step in achieving a peaceful and restful nights’ sleep.
Light Exposure During the Day
It’s also important to maintain a healthy level of natural light during the day to support the circadian rhythms and the secretion of melatonin. This can be achieved by spending time outdoors, and exposing ourselves to natural light. Even artificial light in the correct setting (with dimmed lights and no backlight screens) can be effective in helping us achieve better nights’ sleep.
Spending as much of the day outside can help prepare the body and mind for a good night’s sleep, as well as exposing ourselves to the requisite amount of natural light throughout the day.
Achieving a Healthy Sleep Environment
- Reduce Bright Gadgets at Night
- Manage Externally Generated Light in the Bedroom
- Reduce Visual Stimulation in Bedroom
- Spend Time in Natural Light During the Day
- Choose Dark Color Furniture and Bedding
Creating a healthy environment that minimises the negative impacts of light exposure on sleep quality is an essential part of taking care of our overall wellbeing. By following some simple strategies such as limiting digital gadgets at night, managing light in the bedroom, reducing visual stimulation in the bedroom and spending more time outside during the day, we can support our body’s natural need for quality nighttime sleep.