Sleep affects your mood and productivity the next day, but did you know that the lighting in your home might be hindering your sleep without you knowing it? The best bedtime routine may involve the softest music, a hot bath, and warm milk, but the wrong sort of light will keep you awake long after you want to be.
You may not be fully aware of how the lighting in your home influences your ability to sleep, but if you read on, you will find out.
Overhead Lighting That’s Too Bright
This kind of light is perfect for productivity during the day, but when night comes around, your body will think it is still daytime. This light can suppress the production of melatonin, the hormone that controls your sleep. These lights should be turned off at night, or use softer bulbs to inform your mind and body that it is time to rest.
Blue Light from Screens
Most phones, tablets, and even some of the new TVs that you find on the market today emit blue light, which interferes with the brain and reduces melatonin production. Staring at a phone screen or a computer screen before going to bed is just as bright as being under direct sunlight. If you cannot resist the screen time before going to bed, try using the blue light filter or buy blue-blocking glasses.
Nightlights in the Bedroom
Even though a soft glow does not appear to be dangerous, it disrupts your circadian rhythm. This means if you require a night light, then put it near the door in the hallway, or if you really need to use a night light, then use a very low-wattage bulb and a warm, glowing night light.
Leaving Bathroom Lights On
The contemporary, white, or cool colored lights in most bathroom settings are even more straining on our eyes. For those middle-of-the-night bathroom visits, if you are a bit clumsy, a motion-sensor light that lasts for a short time is recommended.
Using Bright Alarm Clocks
According to Physiopedia, those neon, red, green, or blue alarm clocks that are digital can do a lot of harm to your sleep, even though you are unaware of it. Contrast, brightness, and colors from the display are able to disrupt your sleep. Perhaps replace it with an alarm clock that has low light or no light at all in the morning.
Failure to Adapt the Lighting to Different Times of the Day
In fact, if you just maintain a similar brightness level during the day, it will actually interrupt the natural cycle of your body. Before turning off the lights, bring the brightness of the room to as low as possible so as to give your body a clue that it is time for you to sleep.
Using Cool-Toned LED Bulbs
LED bulbs with cool tones are great for office work or task lighting, but they are way too awakening when you want to get cozy. According to The Decorologist, this type of lighting mimics the sunshine, which informs the body’s circadian clock that it’s time to be awake. Warm bulbs are recommended for relaxation zones such as bedrooms and living rooms.
Failure to Switch off Hallway Light at Night
If your bedroom door is open or doesn’t close tightly, hallway lights left on can provide unwanted light that disrupts sleep. For example, if using the hallway light at night is necessary to provide some brightness, simply install a small-watt bulb or a motion sensor that automatically turns on the light as soon as you approach the hallway.
Having Bright Kitchen Lights Before Bed
Having lights on in the kitchen just before going to bed is shocking to the system, which is not very helpful when trying to wind down. Use a low-wattage bulb if you have to have a light under the counter or in another room.
Dependence on Fluorescent Lighting
They are used in basements, garages, and some kitchens, but they’re one of the worst lighting options for relaxation. Fluorescent lighting is constantly flickering, which, along with its brightness, can affect the brain.
Streetlight Glow Through the Window
Artificial lights from street lights or other houses surrounding you will find their way into your bedroom and affect your sleep. This type of light, however dim, can interfere with your brain’s perception of the fact that it is still technically nighttime. You might have blackout curtains or blinds able to eliminate external light and make your bedroom extremely dark.
Dimmer Switches at Night
As much as dimmer switches sound like a godsend, having even a low light on during the night is disruptive. At night, it is suggested that a complete blackout is the most effective way to stimulate the production of melatonin.
