Our sleep is greatly affected by light - since our biological clocks run at about 24 hours, almost the same as a full day on Earth, sunlight influences how our bodies work. The human body is sensitive to the environment, so it is important for us to pay attention to the quantity of natural and artificial light we receive and when we do it in order to have a good night of sleep.
If you get loads of light in the evening, through electronic devices or artificial light, it might disrupt your biological clock and impact your sleep negatively. Receiving light in the early hours of the day will help the biological clock run faster and make you sleepy in the evening.
The following tips are a great way of controlling the amount of light we get!
Use a lamp:
Right when your alarm goes off, turn on a lamp near you. This will make staying awake easier.
Get a wake-up light:
This will stimulate natural sunlight. Here is a good option.
Get real sunlight:
Open your curtains even just a tiny bit the night before. The natural sun will make a huge difference to help you wake up. A bonus: seeing the sunrise!
Use a blue light blocking software for your phone, computer, and tablet, which will reduce the blue light emitted from the screen when the sun starts to set.
For your phone and tablet, the latest iOS and Android versions have these settings built in called ‘Night Shift’ under the ‘Display & Brightness’ setting on the iPhone. There are also apps such as Redshift and Twilight. For a laptop, the is f.lux.
Avoid using your phone, tablet or laptop in the bedroom, especially for email, social media, and watching/streaming TV.
Close the curtains ~ 2-3 hours before bedtime.Use dimmable light for organ light bulbs in the evening.
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