Light exposure is a key factor in regulating our circadian rhythm, which is the biological clock that governs our sleep-wake cycle. The type and duration of light exposure we receive impacts our ability to fall asleep, stay asleep, and wake up feeling rested.
Natural light exposure during the day helps to keep our circadian rhythm on track. Exposure to sunlight suppresses the production of melatonin, a hormone that helps regulate sleep, during the day. This helps us feel more alert and awake, promoting a better night’s sleep. Spending time outside during the day, or even sitting near a window with natural light, can help to regulate your body’s sleep-wake cycle.
On the other hand, exposure to artificial light, especially blue light emitted by devices like smartphones, tablets, and laptops, can disrupt our sleep. Blue light has been shown to suppress melatonin production, making it more difficult to fall asleep and stay asleep. It’s important to avoid screen time for at least an hour before bed to give your body time to wind down and prepare for sleep.
If you struggle with sleep, try to reduce your exposure to artificial light in the evenings and increase your exposure to natural light during the day. Make sure your bedroom is dark and free from artificial light sources, and consider investing in blackout curtains or a sleep mask if necessary. By taking steps to regulate your light exposure, you can promote healthy, restorative sleep and improve your overall health and well-being.
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