A good night’s sleep is essential for you to take on the challenges the next day brings. Even if you sleep during the daytime, you can never compare it to a calming night’s sleep. It is because our body naturally rests better in dim lights.
You have an internal clock that controls your everyday activities. It tells us the appropriate time to sleep, eat, exercise, etc.
Light plays an important role in maintaining the perfect balance in this internal clock. The scientific community calls it the circadian rhythm. In this blog, we will discuss how proper lighting can help you prepare for a good night of sleep.
Ways in which the light affects your sleep
The night is the most appropriate time for our body to rest. Human biology has evolved to adhere to the sunlight distribution and take actions accordingly. This is why we feel sleepy in gloomy and dark rooms.
However, modern life has significantly disrupted our internal clock. We rely on artificial lights throughout the day. The way we use it determines the quality of our sleep. We constantly stare at our mobile screens and witness kitchen lighting and other light sources. The blue light from the screen can make it difficult for our bodies to work out the appropriate time for sleeping.
1. Circadian Rhythms
A small part of our brain controls the circadian rhythms. The light perceived by you is the only way the brain knows which part of the day it is. When you see bright lights early in the morning, your sleep schedule comes earlier. Similarly, when you see lights in the evening, the sleep schedule moves further away. So, it is healthy to control the light exposure you have. For example, instead of turning on the main lights, use floor lamps to conserve electricity and help you sleep better.
Melatonin is a hormone that our body produces that makes us feel sleepy. Light directly affects the production of this hormone. When darkness sets in, the brain signals the body to produce melatonin. However, due to the modern artificial lighting systems in homes, we have constant exposure to lights.
To prevent melatonin disruption, you need to install the appropriate lights. For instance, we all like a bit of midnight snacking. But, the bright lights might disturb the production of melatonin. Hence, make your kitchen lighting such that you can adjust it according to your needs.
Tips to get better sleep
The following are some tips that you can follow to create the perfect environment for your sleep.
- Use floor lamps instead of bright lights at night.
- Make the bedroom as dark as possible by blocking external lights.
- Remove electrical appliances like TV and other monitors from your bedroom.
- Use lights with warm color when nearing bedtime.
By simply changing the light in your room, you can significantly improve your sleep cycle. Choose the right lights and keep yourself healthy through a sound sleep!