How light can both improve and mess up your sleep

It’s a basic truth to the human condition… We should wake with the sun, and sleep with the moon. I’m sorry to be the bearer of this news, but we can’t get away from it. Our bodies have evolved and are connected to the light and dark cycle.

Energy:

Put simply when our circadian rhythm is as it should be, we are energetic and creative as the sun rises to its peak, and we start to ease and relax as the sun starts to set.

Hormones:

The basic wake and sleep hormones are cortisol and melatonin. Melatonin is the sleep hormone, and without sufficient melatonin we can’t get a quality nights sleep. As cortisol rises, it suppresses melatonin. Prolonged raised cortisol levels can lead to issues with the immune system too, so good sleep is important to lower cortisol.

Another set of hormones effected by proper running of the body clock is Leptin and ghrelin, these hormones are responsible for your appetite. The worst our sleep and rhythm is, the more likely you are to over eat and crave sugar.

Put simply, rhythm with your sleep and wake cycle is a big deal, and if your really motivated to achieve your goals this is where your should start.

Light and going to bed:

Blue light suppresses melatonin, which as I said before… not so good for sleep. So 90 minutes before should be screen free If possible. If its not possible you should look into how you can reduce the blue light exposure. Most phones now have a night shift mode, which will dim the screen to reduce blue light. For computers and laptops, you can download f.lux which will do the same job. And for everything else, consider getting blue light blocking glasses, you may look stupid but it will save your sleep quality
During your evening routine, be mindful of overall light in the house. If possible dim the lights and get the body ready for recovery and deep sleep. One of the most common things people miss when trying to improve sleep by reducing light is, brushing your teeth in the brightest room in the house just before bed. If you can’t dim your bathroom lights,  turn them off and leave the hall lights on.

Light and waking up:

Here is your time to shine! Get up and get your face in some natural light. The same mechanism, which we are avoiding at night, is the one we are chasing in the morning. Getting exposed to light as soon as you wake, help to kick the body clock off for the day, increases energy, improves mood and most importantly sets you up for the following night of sleep.

If its dark and wintery, consider getting a daylight alarm clock. These are great for helping you rise naturally, and some models even work as light therapy which is used to treat seasonal affective disorder.