Towards a less illuminated sleep!...
Winter and artificial light
As the days get shorter and darkness settles in earlier and earlier, I can't help but notice our tendency (and I'm absolutely including myself!) to retreat indoors sooner into our warm, cozy homes and, as a result, expose ourselves more and more to artificial lighting.
Of course, artificial light has its advantages, but it also has real impacts on our sleep.
Artificial light and our sleep
Did you know that artificial lighting is considered one of the external factors that most affects our sleep?
Our biological clock
Humans evolved biologically to follow the rhythm of the sun, waking with daylight and going to bed when the sun sets.
The revolution of artificial light
Today, thanks to electricity and artificial lighting, we can illuminate our lives 24 hours a day! From street lamps to office lamps, home lighting, tablets and smartphones, we can be constantly bathed in brightness!
And in many contexts, it’s wonderful that we can light our way, especially at night!
Its impact on sleep
Artificial light influences our circadian rhythm - our internal biological clock that regulates many of our body's mechanisms (including our sleep cycle) - and it reduces our production of melatonin (a hormone also involved in sleep regulation).
Our pineal gland stimulates melatonin production in response to darkness. But this production is reduced or even stopped when we expose ourselves to light.
The importance of melatonin
The more melatonin we produce, the more naturally sleepy we feel, which makes falling asleep easier.
In short, the more we expose ourselves to light, the less we feel the natural onset of fatigue, and the later we tend to go to bed... a vicious circle!
What can we do to reduce the impact of artificial light?
Start by noticing it
I’m not suggesting we stop using our electronic devices or turn off all our lights in the evening. Instead, I invite us to simply become aware of the level of brightness in our homes at night, especially in the hours leading up to bedtime.
A few tips to help reduce exposure
Reduce - or even avoid - the use of electronic devices (TV, tablets and smartphones), ideally three hours before bedtime
Reduce blue light from screens using programs like F.lux or by reducing lowering screen brightness in the evening (see your device settings)
Dim household lighting or reduce the number of lights turned on (use/install dimmers, or even candles instead of overhead lights) in the hours before bed
Eliminate light sources in the bedroom: install blackout curtains, wear a sleep mask, cover or dim your alarm clock (if applicable)
Wear orange-tinted glasses to reduce blue-light exposure
These are simply suggestions. The idea is to become aware of how easily you fall asleep at night, and see whether any of these tips can help improve it.
My own observations
Personally, I know brightness has a big impact on my sleep, especially with my dance activities that often end late at night, sometimes even into the early morning hours.
So I've put several of these strategies into practice to help myself fall asleep more easily, especially on days when I clearly deviate from my body’s natural circadian rhythm.
Need a little support?
Coaching can be a powerful tool in becoming aware of the habits we've developed, helping us reduce the gap between our perceptions and reality.
Curious to learn more? Feel free to book a first introductory session with me - it’s free!
I look forward to accompanying you on your own path to better health!
