{"id":4971,"date":"2021-06-21T13:21:56","date_gmt":"2021-06-21T20:21:56","guid":{"rendered":"https:\/\/www.realtyexecutives.com\/blog\/?p=4971"},"modified":"2021-06-21T13:21:57","modified_gmt":"2021-06-21T20:21:57","slug":"its-all-light-a-guide-to-getting-better-sleep-with-lighting","status":"publish","type":"post","link":"https:\/\/www.realtyexecutives.com\/blog\/its-all-light-a-guide-to-getting-better-sleep-with-lighting","title":{"rendered":"It’s all light: a guide to getting better sleep with lighting"},"content":{"rendered":"\n
\"woman
A good night’s rest can enhance your mental and physical state.<\/figcaption><\/figure><\/div>\n\n\n\n

Getting better sleep. We all know that we need it, but do you know exactly why? Sleep is an altered state of consciousness in which we have minimal interactions with our surroundings and environmental stimuli. It might seem counter-intuitive, but our brains are quite active during sleep, carrying out a wide range of crucial functions. <\/p>\n\n\n\n\n\n\n\n

These functions are essential to every single process that\noccurs in your body. This is why sleep has the power to enhance your mental and\nphysical functions, your ability to fight pathogens and disease, and even boost\nyour metabolism. Sleep governs every aspect of human health, and without it, we\nleave our bodies at risk of developing a host of ailments and chronic diseases.<\/p>\n\n\n\n

It is common knowledge that things like caffeine affect our\nsleep patterns, while healthy foods\u2014especially those containing protein and\nslow-release carbohydrates\u2014can promote restful sleep at night. Lesser known is\nthe fact that the lighting in your home and your bedroom can significantly\naffect your ability to get a good night\u2019s rest too. <\/p>\n\n\n\n

But how much light is too much light? How dark should our\nbedrooms be to promote optimal sleep <\/a>every night? When should\nwe be turning our lights off and settling in for the evening? This blog will\nhelp to answer these questions and more.<\/p>\n\n\n\n

1. The Importance of Darkness in Getting Better Sleep<\/h2>\n\n\n\n

There is simply no way around it. Exposure to light at night\ndisrupts your circadian rhythms and thus, your sleep patterns as well. When\nyour circadian rhythm gets disrupted, you can experience symptoms ranging from\nfatigue and forgetfulness to anxiety and even depression.<\/p>\n\n\n\n

Specialized light therapy can encourage a circadian rhythm\nreset, which may help improve your sleep and symptoms related to sleeplessness.\nMany studies have shown the benefits of light therapy <\/a>for\npeople with depression and sleep disorders. But light therapy should be\nconducted with the guidance of a professional for best results.<\/p>\n\n\n\n

\"mauve
There are stylish options for blackout curtains to match your d\u00e9cor.<\/figcaption><\/figure><\/div>\n\n\n\n

When it comes to optimizing your own sleep environment, your\nbedroom should be completely dark at night. And ideally, you should not expose\nyourself to any light even if you do wake during the night. If external light\nfilters in through your windows, you can address this by using blackout\ncurtains and room darkening blinds. These window dressings have the added\nbenefit of keeping your room cool in summer<\/a>, and\ninsulating it in winter. <\/p>\n\n\n\n

If you wake up in the early hours to use your restroom, it\nis alright to have a small, relatively dim night light in your bedroom to guide\nyou to the door.<\/p>\n\n\n\n

2. The Low-Down on Reading Before Bed<\/h2>\n\n\n\n

Thousands of people nestle into bed each night with a good\nbook in hand. Reading in bed is a relaxing and highly enjoyable activity that\ncan settle your mind after a rushed workday, but there are rules you need to\nknow. <\/p>\n\n\n\n

If you suffer from insomnia, reading at night can worsen the\ncondition. If you spend your time in bed reading, watching television, playing\nmobile games, or browsing social media, you could be creating a psychological\nassociation between being in bed and being active. These activities also expose\nyou to large amounts of light, which signals your brain that it is daytime and\ntime to be alert.<\/p>\n\n\n\n

You can help to address your insomnia by temporarily\npostponing your reading in bed. Think of your bedroom as an oasis of calm<\/a> and keep it\njust for sleeping until you have corrected your sleeping patterns. <\/p>\n\n\n\n

3. Light Levels and Wavelengths<\/h2>\n\n\n\n

Light levels and wavelengths are also crucial for proper\nsleep, and there are several aspects of adequate lighting that you should know\nabout. <\/p>\n\n\n\n

Higher light levels, measured in lux, <\/a>or light\nintensity, suppress your body\u2019s production of melatonin, the hormone that\nregulates your sleeping patterns. Therefore, it is crucial to avoid bright\nlight exposure before bed to maintain your natural sleep cycle.<\/p>\n\n\n\n

\"Young
Exposure to blue light can make it difficult to go to sleep.<\/figcaption><\/figure><\/div>\n\n\n\n

The wavelengths of light you are exposed to are important\ntoo. Shorter wavelengths, also known as \u2018blue light\u2019, can suppress melatonin\nand make it more difficult to fall and stay asleep. Our primary sources of blue\nlight today are the lights emitted by LED lights, our smartphones, tablets, and\nTVs. <\/p>\n\n\n\n

Longer wavelengths of light, or \u2018red light\u2019, does not affect\nmelatonin. This means that installing red lights or dim lights in your bedroom\nand using them at night before you go to bed may promote more restful,\nhigh-quality sleep. <\/p>\n\n\n\n

4. When to Turn Off the Lights<\/h2>\n\n\n\n

Everyone has a uniquely individual preference for when they\nlike to go to bed. We all have our own circadian rhythms<\/a>, and these play a\nhuge role in our night-time routines and preferences. <\/p>\n\n\n\n

The simplest way to gauge when you should turn off your\nlights is to do so when you feel naturally ready to fall asleep. That is the\nbest and simplest signal that it is time for bed.<\/p>\n\n\n\n

5. Using a Light Box for Light Therapy<\/h2>\n\n\n\n

Depending on how severe your sleep issues and circadian\nrhythm disruptions are, light therapy can take place either in the morning,\njust after waking, or in the early evening before you begin to feel fatigued. <\/p>\n\n\n\n

Light therapy demands the use of a specialized light box\nthat should be placed 16-24 inches away from your face. The light should reach\nyour eyes, but you should not be looking directly at or into the box. The good\nnews is that you are welcome to read, browse the internet, or even watch TV\nduring the therapy sessions. <\/p>\n\n\n\n

The most important aspect of light therapy is to expose yourself to the light box for a specific and set amount of time. Your sessions could range from 30 minutes to 2 hours, depending on the intensity of the light and what your physician recommends. It is important to be consistent, as you may only begin to see improvements within a few days or even weeks. <\/p>\n\n\n\n

Get Those Zzzz’s<\/h3>\n\n\n\n

The quality and intensity of the lighting in your bedroom\ncan make or break your quality of sleep each night. <\/p>\n\n\n\n

Following the above tips will ensure that you create the\nideal environment for a good night\u2019s rest. Ensure that you have the correct type of mattress<\/a> for your needs, bedding that keeps you at\na comfortable temperature, and pillows that offer adequate support. <\/p>\n\n\n\n

With these things in place, a better night\u2019s sleep is almost\nguaranteed! <\/p>\n","protected":false},"excerpt":{"rendered":"

Getting better sleep. We all know that we need it, but do you know exactly why? Sleep is an altered state of consciousness in which we have minimal interactions with our surroundings and environmental stimuli. It might seem counter-intuitive, but our brains are quite active during sleep, carrying out a wide range of crucial functions.<\/p>\n","protected":false},"author":10,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_mi_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0},"categories":[774,4530,782,419],"tags":[574,59,2535],"yst_prominent_words":[1679,4626,4545,4562,4625,4565,4556,1324,4563,4555,4554,4543,1271,4566,4552,1415,4544,4558,4564,4557],"_links":{"self":[{"href":"https:\/\/www.realtyexecutives.com\/blog\/wp-json\/wp\/v2\/posts\/4971"}],"collection":[{"href":"https:\/\/www.realtyexecutives.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.realtyexecutives.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.realtyexecutives.com\/blog\/wp-json\/wp\/v2\/users\/10"}],"replies":[{"embeddable":true,"href":"https:\/\/www.realtyexecutives.com\/blog\/wp-json\/wp\/v2\/comments?post=4971"}],"version-history":[{"count":2,"href":"https:\/\/www.realtyexecutives.com\/blog\/wp-json\/wp\/v2\/posts\/4971\/revisions"}],"predecessor-version":[{"id":5002,"href":"https:\/\/www.realtyexecutives.com\/blog\/wp-json\/wp\/v2\/posts\/4971\/revisions\/5002"}],"wp:attachment":[{"href":"https:\/\/www.realtyexecutives.com\/blog\/wp-json\/wp\/v2\/media?parent=4971"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.realtyexecutives.com\/blog\/wp-json\/wp\/v2\/categories?post=4971"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.realtyexecutives.com\/blog\/wp-json\/wp\/v2\/tags?post=4971"},{"taxonomy":"yst_prominent_words","embeddable":true,"href":"https:\/\/www.realtyexecutives.com\/blog\/wp-json\/wp\/v2\/yst_prominent_words?post=4971"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}