You may be asking yourself – How does light affect sleep? Your body releases an extra hormone called melatonin during the evening to regulate the circadian rhythm. Exposure to light disrupts these hormones and may lead to alertness instead of sleep. Light also obstructs the transitions between sleep cycles. Therefore, light during the day can cause you to wake up during the night instead of sleeping, thereby reducing the quality of your sleep.
Blue light affects melatonin
Research conducted on the effects of light on the circadian rhythm and melatonin has indicated that blue light suppresses melatonin more than green light and affects sleep patterns twice as much. It’s not entirely clear exactly why blue light affects melatonin levels. It may be that a person’s prior exposure to light has a bearing on whether or not a blue light exposure disrupts melatonin production.
Red light doesn’t affect melatonin
Despite its negative reputation, red light is beneficial to your sleep. It helps your body produce more melatonin than blue light does. Also, the red wavelength is not so sensitive that it disrupts your natural sleep-wake cycle. These features may prevent sleep inertia and improve your quality of sleep, as well as your cognitive performance. Red light is the best color for sleep, and it helps your body adjust to the darkness and the natural sleep-wake cycle.
Timer lights may be beneficial
If you’ve ever had trouble falling asleep at night, timer lights may be helpful. This small device can turn lights on and off at different times throughout the day. Most people find that they’re more comfortable sleeping in a dark room than in a bright one, and these timers can help you achieve that. They also help you avoid waking up in the middle of the night because the lights are on!
Sunlight affects melatonin
We all know that exposure to daylight stimulates the production of melatonin, a hormone that regulates our sleep-wake cycle. But, insufficient exposure to daylight has been associated with low levels of melatonin and high levels of the stress hormone cortisol. Insufficient exposure to sunlight can disrupt your circadian rhythm, resulting in more insomnia and other sleep disorders. However, there are ways to improve your exposure to daylight and boost your melatonin levels.
Red light doesn’t disrupt circadian rhythms
There are some promising results from recent studies indicating the benefits of red light therapy during sleep. However, these studies are limited by small sample sizes and lack objective sleep-wake measures. These findings also highlight the need for larger trials and a more definitive understanding of the optimal dose of red light. Like blue light, red light may be harmful if the exposure is prolonged. In order to avoid these risks, it is important to adhere to a strict schedule and avoid excessive exposure to red light.
Effects of light interruptions on circadian rhythms
Light at night is detrimental to melatonin production, a hormone involved in circadian rhythms. Therefore, bright light during the day interferes with these rhythms. It is recommended to turn off your lights in the evening, but this may not be easy to do when your bedroom is full of electronic devices. Even though the light from your office desk is bright, it rarely exceeds eight lux, which is more than twice as bright as natural daylight.
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