A little dose of sun helps our mind, body, and the world around us. Light most importantly is an external factor that affects our sleep. While everyone knows that a dark and cool place makes it easier to sleep, the relationship between light and sleep goes beyond.
Recently the National Heart, Lung, and Blood Institute indicated that sleeping with even a small amount of light in the room can harm the heart and increase blood insulin levels.
Therefore, what are some ways we can avoid or minimize light exposure during sleep?
Lighting and Melatonin
First, we need to know that light plays a central role in indicating our body’s internal clock of when we need to be alert, and rest. Our exposure to light affects our production of melatonin, an essential hormone to promote and improve sleep. Melatonin helps us regulate our sleep and regulate our sleep wake cycles.
One’s sleep wake cycle is also known as circadian clocks, where a person typically follows a 24-hour repeating rhythm, and is located throughout your body such as the brain.
Lighting and Sleep
Melatonin production is suppressed by bright light, so dimming lights in the evening can help promote the production of melatonin and make it easier to fall asleep.
Alternatively, wanting to feel awakened by bright lights in the morning can help suppress melatonin and make it easier to wake up or a potential solution of going outside during the workday will help with sleepiness.
How to adjust your bedding to get the best sleep?
Our nighttime impacts our perceived sleep quality and sleep time after being exposed to light. Here are a few ways to enhance your sleep.
A first step in setting up your bedroom to promote sleep is to make it as comfortable, relaxing and inviting. We nearly spend one-third of our lives in our beds. Setting up blackout curtains to create a darker environment will help. Don’t forget that a proper mattress support can reduce pain.
Cool and Warm Bedding.
Another step to improve your sleep, is seeking bedding that is of personal preference. Some people have cool or dry nights depending on their location. Fabrics like natural materials, cotton, and wool, regulate body temperature and promote better sleep.
If you live in a dry and hot location, a single flat sheet will make you sleep feeling comfortable and cooling. Chilly nights just like dryness easily disturb your sleep. Unlike many other brands, our comforters are made for air circulation so that you not only feel warm but also feel a smoothing embrace perfect for all seasons. Don’t see what you are looking for, check out CGK Linens entire products. We offer a variety of colors, patterns, fabrics, and thread counts.
Create a Relaxing Bedroom Routine to Wind Down.
Try establishing a regular sleep schedule by forming a habit. Research says it takes approximately 59 to 70 days to become authentic, even more so if it's time-based. A few hours before bed, you can try setting up a smart light that changes its brightness, color, or intensity over time through the dimming or brightening at certain times of the day.
Taking the necessary steps will help you in the long-run. Small changes can improve our behavioral and physiological outcomes including mental stress, sleep, productivity, satisfaction, mood, visual comfort and perceived naturalness.