Do you find it difficult to sleep at night? Do you use your laptop or tablet just before you go to bed? Do you use white lighting in your room? Do you get enough exposure to natural daylight? If your answer to all these questions is yes, you are in luck! The solution to your sleep problem could be as simple as replacing your room lighting.
Exposure to blue light waves from energy-efficient lighting such as white LED light bulbs may be a primary factor affecting your sleep, or lack thereof. Blue light waves are also emitted by electronic gadgets, such as your smart phone, tablet, and computer. While it is not really a bad thing, as it benefits us during the day by boosting our mood, alertness, and attention, white light becomes hindrance to a good night’s sleep when we are exposed to blue wavelengths after sundown.
Most of us prefer using white lighting during the night because, compared to yellow lighting, white light provides us with a brighter indoor environment that mimics the daylight setting. This stimulates our senses and awakens us so our productivity is extended even up to later hours. However, doing so disrupts our biological clock and circadian rhythm and this is why we find it hard to fall asleep at night.
You might be thinking of buying incandescent light bulbs, and that is actually a sound option. But, remember that incandescent light bulbs are not energy efficient and are responsible for more mercury harming the environment. Don’t worry. There are even better alternatives to white LED and CFL lights – their yellow counterparts. Yes, while most of us are only familiar with white light versions of these energy-efficient light bulbs, there are yellow light options for these which are also energy efficient and less harmful to the environment.
Basically, yellow light bulbs do not emit blue light waves which suppress the production of melatonin. Melatonin is vital in maintaining our circadian rhythm in good shape. It is a hormone that signals our body that the day is over and it is time to sleep. When we are exposed to white light that emits blue wavelengths, our body’s production of melatonin is interrupted, which leads us to staying wide awake late at night and desperately trying to get some sleep and get a radiant and glowing skin.
Some tips to finally get that good night’s sleep:
1. Stop using your gadgets at least an hour before bed time.
The last two hours before going to bed should be all about preparing for sleep, so stop activities that would stimulate your brain to remain active for the rest of the night. This includes using your tablet, phone, or computer before hitting the sack. Aside from the blue light waves that these emit, the way that you use them keeps your mind active, so your body is not led to believe that it needs to get its much needed rest.
2. No television in the bedroom.
Television also emits blue light waves which also affects the amount of melatonin that is produced to induce the brain to switch us off for the night. Also, having your TV in the bedroom makes it very easy to turn it on and watching shows, especially intense and scary ones, might keep you from feeling relaxed enough to finally go to sleep.
3. Get your regular dose of daylight.
Getting at least 20 minutes of exposure to daylight, both sunlight and artificial lighting, does more than improve your mood and level of performance during the day. When you have your daily dose of daylight, you enhance your body’s melatonin production and strengthen your circadian rhythm so your body follows its schedule properly, allowing you to sleep when you need to at night.
4. Use dim yellow lighting in your bedroom.
Because yellow lights are “safe” from blue light waves, it is best to use these in your bedroom after sundown to prepare your body for sleep. Fortunately, there are several CFL and LED light bulbs that are available in the market in different wattages and at more affordable prices. Use these for your pendant lights and bedside lamps and even in your bathroom so that your body is smoothly transitioned to sleep mode.
5. Get yourself a pair of blue-light blocking glasses.
If you need to work or access your gadgets during the night, wearing a pair of blue-light blocking glasses will help keep you from the effects of blue light waves.
Who would’ve thought that getting a good night’s sleep can be so easy and inexpensive? Yes, before you try any other method or therapy in Huntington Beach wellness center, try doing these tips first and see how much faster you can get to dreamland and get that good night’s sleep that you deserve.
Harbour Health Center
16831 1/2 Algonquin St
Huntington Beach, CA 92649