Getting enough sleep can make a big difference in how you feel the next day, but your home’s lighting may be making bedtime harder than it needs to be. You might have a relaxing routine with a warm drink, a bath, or some quiet music, yet bright or poorly placed lights can still keep your brain alert.
The good news is that you don’t need to change every light in your house. A few simple changes in the evening can make your bedroom darker and help your body recognize that it’s time to wind down.
Overhead Lighting That’s Too Bright
Bright overhead lights are useful during the day, but they can make your brain feel like it’s still daytime when you’re trying to get ready for bed. Turn down the brightness in the evening or switch to softer bulbs as bedtime gets closer.
Related: 12 Things You Should Always Wash in Hot Water
Blue Light from Screens
Phones, tablets, computers, and some televisions give off blue light that can interfere with the body’s production of melatonin. If you use a screen before bed, turn on its built-in night or blue-light filter and lower the screen brightness.
Nightlights in the Bedroom
A nightlight may seem harmless, but light in the bedroom can still affect your body’s sleep-wake cycle. If you need one, choose a very dim, warm-colored light and place it as far from your bed as possible, such as near the doorway.
Leaving Bathroom Lights On
Bright bathroom lights can be especially jarring during a middle-of-the-night trip to the bathroom. A low-level motion-sensor light can give you enough visibility without flooding the room with bright light.
Related: 17 Things in Your Apartment That Belong in the Trash
Using Bright Alarm Clocks
A bright alarm clock display can add unwanted light to an otherwise dark bedroom. Physiopedia discusses how light from digital displays can affect sleep, so consider using a clock with a dim display or one that goes dark at night.
Failure to Adapt the Lighting to Different Times of the Day
Keeping your home equally bright from morning until bedtime can make it harder for your body to recognize that night has arrived. Start lowering the lights in the evening and keep the room darker as you get closer to sleep.
Using Cool-Toned LED Bulbs
Cool-toned LED bulbs are handy for workspaces and areas where you need clear, bright light, but they can feel too stimulating late at night. The Decorologist notes that cooler light can resemble daylight, so warmer bulbs are a better choice for bedrooms and other rooms where you relax.
Related: 12 Things You Can Do With Dryer Lint Before Tossing It
Failure to Switch Off Hallway Light at Night
A hallway light can shine straight into your bedroom if the door is open or doesn’t block much light. A small, dim bulb or motion-sensor light can give you enough illumination without leaving the hallway brightly lit all night.
Having Bright Kitchen Lights Before Bed
Bright kitchen lighting can make it harder to shift into a relaxed nighttime mood, especially if you’re using the room right before bed. If you need a light for a late-night snack or drink, use under-cabinet lighting or another low-level option instead.
Dependence on Fluorescent Lighting
Fluorescent lights are common in garages, basements, kitchens, and work areas, but their brightness can feel unpleasant late in the evening. If possible, switch to warmer lighting in rooms where you spend time before bed.
Related: 15 Things You Can Clean With Dawn Dish Soap Besides Dishes
Streetlight Glow Through the Window
Light from streetlamps, outdoor fixtures, or nearby homes can sneak through your bedroom windows and make the room brighter than you realize. Blackout curtains or blinds can block much of this outside light and help keep your bedroom dark at night.
Dimmer Switches at Night
Dimmer switches make it easy to lower the brightness, but a dark bedroom is still preferable once you’re ready to sleep. Use the dimmer during your evening wind-down, then turn the lights off completely when you go to bed.
