The influence of light on sleep

The influence of light on sleep.

If for some time you have been waking up tired or groggy, the explanation may be to look further than "not being in the morning." After eliminating medical reasons, here are some questions to ask yourself:

• ·         Do you have bright or cold lighting in your bedroom?
• ·         Do you sleep with the television on?
• ·         Are you on your computer or tablet within a few hours of going to bed?

If you answered "yes", be aware that these factors can cause poor sleep.

Circadian rhythm and blue light

The circadian rhythm is better known as the internal clock: a cycle of 24-hour biological, mental, and physiological processes. These processes include cognitive performance, mood, and most importantly, sleep and wakefulness.

Without a doubt, light is that the greatest impact on our sleep cycle. This is because for millennia before anyone could even imagine the idea of ​​a light bulb, the light / dark cycle of the earth was the way in which we lived our lives. We had to hunt and be active during the day (when we could see) and sleep at night when we could not. Throughout our evolutionary development, being alert and awake during the day was the condition in which we survived, and this notion gradually became part of our natural instincts.

Let's go back to today - a world that has seen the advent of lighting in many forms. It turns out that it's not just natural daylight that has the ability to affect our sleep patterns. Studies have shown that artificial light sources can also have a significant impact on our sleep; more specifically, sources that emit light in the same shade as afternoon sunlight.

The influence of blue light

So, what is the hue of the midday sunlight? This is the blue light in the spectrum of the color temperature of 5000K and more. Some ceiling light sources, as well as your TVs, laptops, and phone screens emit light in this spectrum. Remember, for millions of years, blue light meant it was the day, not a TV movie, part of Angry Birds or Fortnight. Although our conscious mind knows how to make the difference, our body and our biological clock do not do it - so when we turn on bright, cold lights or use our electrical devices late at night, the blue light from these sources triggers our vigilance which makes it more difficult for our body to fall asleep. On the chemical level, blue light has come to regulate our secretion of melatonin, the sleep hormone. When we are exposed to blue light, we limit the production of melatonin and stay alert and awake. When we are not, our production of melatonin increases and it becomes easier to fall asleep.

How to attenuate the blue light?

• ·         Use lights with warm color temperature. Evocative of the faint glow of the fire, the yellow-orange light tends to have a calming effect and does not disrupt the production of melatonin. These features make hot light the best type of lighting for your bedroom, especially when lying down for a nap.
• ·         Turn down the light intensity. Reducing your light level can also help. Using a dimmer would be ideal, but if you do not have one, you can simply turn off your main light source and use a lamp instead. If you watch TV or use another electronic device before going to bed, reduce the intensity of the screen to reduce the effects of light.
• ·         Limit the use of electronic objects before going to bed Turning off your television or laptop about an hour or two before going to bed will give your body a little time to return to sleep mode.
• ·         Expose to a lot of natural blue light during the day this will help normalize your sleep cycle. It works both ways! Warning, blue light is completely bad: it has its advantages also especially in classrooms or workplaces because of its energizing nature. We simply suggest that she stay out of the bedroom at night - where she has no place