How does light exposure affect sleep quality?

Light exposure directly affects sleep quality due to specialized ocular receptors that relay signals to the master clock in the brain. Your master clock determines when and how much melatonin is produced. Evening light exposure delays the onset of sleep. Morning light exposure helps reset the circadian rhythm. I pay close attention to my client's light exposure patterns for the best guidance.

Blue light from devices poses unique issues when it comes to sleep. Smartphones and tablets generate bright short-wavelength light. This light is superior at suppressing melatonin levels than any of the warmer tones. Two hours of evening screen time delays the timing of sleep onset by 30 minutes. I encourage my clients to pay attention to how they feel after using a device, particularly in terms of sleepiness.

Apply real-world solutions for adjusting light. Utilize automatic screen filters at sunset. Put on amber-tinted glasses at night. Use smart bulbs that transition to warmer colors automatically. Utilize these strategies to support healthy melatonin cycles. Clients often discover improved sleep in a matter of days.

Light intensity is equally important as when you are exposed to light. In outdoor daylight, levels exceed 10,000 lux, whereas indoor light measures only 500 lux. Once again, we look for a window barrier with morning sunlight. During the long, dark winter months, use a 10,000 lux therapy lamp to provide exposure for resetting your circadian rhythm with the proper intensity. I personally use a light therapy device in the winter.

Regular light control leads to long-term benefits for sleep. Take a week to observe your exposures. Document your evening artificial light sources. Swap out your annoying light gradually. Protect your darkness during rest. This helps build your body for a more effective regulation of rest patterns.

Read the full article: Essential Sleep Hygiene Tips for Better Rest