Towards a less illuminated sleep!...
Winter and artificial lighting
With the days getting shorter and the darkness setting in earlier and earlier, I can't help but notice our tendency (and I'm including myself in this!) to want to lock ourselves inside our well-heated homes earlier and, as a result, expose ourselves more and more to artificial lighting.
This has its advantages, of course, but also its impact on our sleep.
Artificial lighting and our sleep
Did you know that artificial lighting is one of the external factors that most affects our sleep?
Our biological clock
Human beings have evolved biologically to follow the cycle of the sun, rising at daylight and setting at sunset.
The artificial lighting revolution
Today, thanks to electricity and artificial lighting, we can light up our daily lives 24 hours a day! From street lamps on our streets, to lights in our offices and homes, to our tablets and smartphones, we can be continuously illuminated!
And it's a good thing in many contexts that we can light up our paths, especially at night!
Its impact on our sleep
Artificial light influences our circadian rhythm - our internal biological clock that regulates many of our body's mechanisms (including our sleep cycle) - and reduces our production of melatonin (also involved in our sleep cycle).
In fact, our pineal gland stimulates melatonin production in response to darkness. However, this production is reduced or stopped when we are exposed to light.
The importance of melatonin
As melatonin production increases, we feel the natural effects of fatigue, which in turn facilitates sleep.
In short, the more light we expose ourselves to, the less we feel the natural effects of fatigue, and the later we go to bed... a vicious circle!
What can you do to minimize the impact of artificial light?
Becoming aware of its presence
Far from suggesting that we stop using our electronic devices and electric lights in our offices and homes at night, I'd rather encourage us to be aware of the level of light in our homes at night, especially in the hours before our bedtime.
A few tips to help minimize it
Reduce or even avoid the use of electronic devices (including television, tablets and smartphones), ideally three hours before bedtime
Reduce the blue light emitted by our electronic devices by using programs such as F.lux or by reducing the brightness level of our phones and tablets at night (in the settings of our devices)
Reduce the amount of lights on and/or dim them (use/install dimmers or even light up candles instead of lights) in our home a few hours before bedtime
Eliminate light sources in our bedroom: by installing opaque blinds and/or wearing an eye mask, covering or reducing the brightness of our clock (if applicable)
Wear orange glasses that reduce our exposure to blue light
These are just suggestions. The idea is to become aware of how easy it is to fall asleep at night, and to see if any of these tips can improve it.
My findings
As for me, I know that brightness has a major impact on my sleep, especially with my dance activities, which often finish late at night, or even into the wee hours of the morning.
So I've implemented some of the tricks mentioned above to help me find sleep more easily, especially on days when I clearly deviate from my body's normal circadian rhythm.
Need a helping hand?
Coaching can be an invaluable aid in making us aware of the habits we've adopted, enabling us to narrow the gap between our perceptions and reality.
Curious to find out more? Don't hesitate to book a free introductory appointment with me!
We look forward to accompanying you on your own path to better overall health!
