Softer Bedroom Lighting for Better Sleep
Achieving the right level of bedroom lighting is an important part of creating the perfect sleep environment. However, it’s not just the room lighting that you should be aware of. Any form of light in the hours before bed can have an impact on the quality of your sleep.
Limiting your exposure to bright lights for at least an hour before sleeping can help you sleep much better. This is because light suppresses melatonin, a hormone released while we sleep. Melatonin is important as it regulates our sleep cycle and wakefulness. A lack of melatonin will leave you overtired and under-slept, as well as increasing your risk of depression.
If light regularly impedes your sleep, there are many simple solutions that can help. Blackout blinds and eye masks are very effective in minimising your exposure to unwanted light. You should also make sure any lights in your bedroom are dimmer to reduce their interference. This applies to the light you use for reading and to any necessary bedroom gadgets, such as an alarm clock.
More importantly however, you should avoid exposure to any bright LED lights shortly before sleep. These can be the most aggressive light source, stifling melatonin production and disturbing your sleep. Unfortunately, these are very common as they are a feature of most screen-based technology. Therefore, you should avoid looking at screens such as your phone, tablet, computer or TV for the last hour before bed.
Banning such items from the bedroom altogether would be the most effective solution, as even the standby lights can cause some disturbance. This should help to drastically improve the quality of your sleep, as well as removing the temptation to stay awake too late.
It is important to remember that bedroom lighting does not just refer to light fixtures, but to any source of light.