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How Does Light Impact the Quality of Your Sleep?

R. Soca MD | 20 April, 2021


          
            LED lights with high potential to disrupt Melatonin production and sleep

Melatonin and Sleep Cycles in the Past

As humans, we all need some time for rest in our busy routine of life – and nighttime is the best time for that. There is no sun around, which helps our body to regulate our natural circadian rhythms, which are balanced by a delicate play of hormones, mainly melatonin. When this natural balance is disturbed, our circadian rhythm goes out of its harmony resulting in changed sleeping patterns. Insomnia, hypersomnia, and generally dysregulated sleeping cycles become a common thing.

This problem wasn't too common in the past before the invention of electricity. In the middle ages, for example, people carried about their day in natural sunlight, and by the time of dusk, their melatonin would start releasing naturally. Within a few hours, they would start getting sleepy until they hit the hay.

What’s the deal now?

Times are not that simple now, especially with the advent of technology. According to studies, the average human spends around seven hours on screen in a day. Screens emit blue light radiations, which distort the circadian rhythm and suppress the normal melatonin release.

Incandescent light bulb with lower impact on melatonin production and sleep

How is Modern Tech Affecting our Ability to Sleep?

A conventional incandescent bulb has the efficacy to generate 15 lumens per watt, whereas the modern LED light comes with the efficacy to generate 60 lumens per watt. As you can see, the difference in the intensity of both can be seen vividly. With great efficacy, however, comes a lot of pressure on the eyes. Not only that, the blue light ray emission with its 6.6 Hz frequency disturbs the normal circadian rhythm in the body.

So, whenever we are exposed to a source of LED light, we are getting a constant source of frequency radiation that disturbs our natural melatonin production in the body. Most technologies of today have their output systems totally depending on such a source.

Now, imagine you were not spending any of those seven hours fixated on the screen, and instead, you decided to spend all that time under the sky – in the fresh air, camping, with natural light around you. You would surely get a better night's sleep since you have a better circadian rhythm now. However, that's not quite possible for everyone in today's world. We can't move to a forest and cut off from the rest of the world for the sake of resetting our sleep cycle.

How to Improve Light Quality for better Sleep?

We have come up with some solutions that would help you to get a good night’s sleep without having to move anywhere.

Choose your Lights Wisely

Consider reinstalling your lights, and when you go out to get the new ones, try to compare their intensity levels. Go for bedtime lights you can turn on a few hours before you sleep as these are not so intense, and they don't interfere with the normal melatonin production.

Install Light Dimmers

Light dimmers help you to have control over the intensity – you get to decide whether you want a certain brightness level or not. These are easily available from any electronics store, and they help you get a better night's sleep.

Use Blue Light Blocking Glasses

While it is recommended to not use mobile phones and laptops a few hours prior to sleeping, one might have some pending tasks to attend that they can’t ignore. The solution here will be to address the blue light that is disturbing your normal sleeping pattern. You can useblue light blocking glasses in that regard. Our glasses are specially designed to filter out blue light, giving you the perfect protection against the blue light emission that disturbs your sleeping pattern.

Use Eye Masks to Sleep

Sometimes the issue with light exposure is present even after you go to bed. You know, there are situations in which you simply cannot get up and switch off the lights – take flights, for example – you cannot do it as you wish, so the best thing to do here is to use eye masks. These help you to maintain much-needed darkness and give you the ultimate protection you need from the light of any kind. Check out our silk green eye masks, for example. These help you in giving your eyes a complete blackout that you need to catch up on your sleep during your traveling hours, and the silk fabric is relaxing and soft.

Other Things to Consider regarding Sleep Quality, Light, and Melatonin

As you can see, the world of today is seeing a major disturbance in its sleeping quality and cycle, which can be improved by some common factors. One of those factors includes removing or minimum blue light sources through eye masks, eye blue light blocking glasses, and others. These help you to regulate the dysfunctional sleeping patterns, helping you to get the perfect sleep you ever wanted.

These are some of the ways through which you can give yourself a complete and relaxing time for sleep without causing any kind of harm or side effects on your body. If you have a clinically severe sleep problem, it is recommended that you go to a healthcare professional so a doctor can talk to you about your situation. Nutritional supplements and the products that we offer, are not intended to diagnosed, treat, or prevent any medical conditions and are not reviewed by the FDA. 

 

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