Light sources that are sabotaging your sleep
The glow of your phone during a social media scroll, the bright lights of binge watching a show before bed and the soft glow of a hallway night light are just a few of the light sources that illuminate your home long after sunset.
Experts say light exposure at night could confuse your circadian rhythm and therefore your quality of sleep. Your circadian rhythm is your internal clock that helps you know when to fall asleep and wake up.
A common light source is the blue light emitted by LED lights, TVs, smartphones, tablets and other electronic devices. Since blue light has a high-frequency wavelength like the sun, it can decrease melatonin levels, resulting in you being more alert and less sleepy at night.
“All that light in the evening can really confuse your body into staying awake at a time when you’re trying to get some sleep,” says Dr. Tarif Smadi, a sleep medicine physician at Aurora Health Care.
Putting devices away about an hour or so before bed can help minimize the impact of blue light at night. If you must use electronic devices at night, Dr. Smadi suggests wearing blue light-blocking glasses or downloading an app to filter blue wavelengths.
Another culprit that could impact sleep is artificial lights. Keeping lights on overnight can affect not only your ability to fall asleep but also stay asleep for extended periods.
“Instead, you can help improve your sleep by strategically using lamps and other bright lights throughout the day and then slowly decreasing their use into the evening,” says Dr. Smadi.
If you or your child need a light on at night, consider using dim red night lights. Unlike other wavelengths, red light has minimal impact on your circadian rhythm.
Other ways to regulate your light exposure include wearing a sleep mask, dimming the lights before bed and using blue light-free lightbulbs in the bedroom.
“If you’re still struggling to get a good night’s sleep, be sure to check with your doctor who can determine if testing or treatment options could help improve your sleep quality,” Dr. Smadi adds.
Are back or neck problems keeping you up at night? Take a free online quiz to learn more.
Related Posts
Comments
About the Author
health enews contributor, is a digital content strategist at Advocate Health Care and Aurora Health Care. She studied journalism at Eastern Illinois University and received a master’s degree in writing from DePaul University. A former newspaper reporter, she’s worked in health care communications for the last decade. In her spare time, Vicki enjoys tackling her "to be read" pile, volunteering and planning fun activities to do in the Chicago area with her husband and son.
