Toward a darker night's sleep!…
Winter and artificial lighting
As the days grow shorter and darkness sets in earlier and earlier, I can’t help but notice our tendency (and I include myself in this!) to retreat to our warm homes earlier and, as a result, to be exposed to more artificial lighting.
Of course, this light has its advantages… but it also has real effects 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
Humans have evolved biologically to follow the rhythm of the sun, waking up at daybreak and going to sleep at sunset.
The artificial lighting revolution
Today, thanks to electricity and artificial lighting, we can light up our lives 24 hours a day! From streetlights to the lights in our offices and homes, to our tablets and smartphones, we are constantly bathed in light!
And in many situations, it's a blessing that we can light our way, especially at night!
Its impact on our sleep
Artificial light affects our circadian rhythm—our internal biological clock that regulates many of our body’s processes (including our sleep cycle)—and reduces our production of melatonin (a hormone also involved in our sleep cycle).
Our pineal gland stimulates the production of melatonin 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!
How can we reduce the impact of artificial light?
Let's start by recognizing this
Far from suggesting that we stop using our electronic devices altogether or turn off all our lights at night, I’d rather encourage us to simply be mindful of the level of light in our homes in the evening, especially in the hours leading up to bedtime.
A Few Tips for Reducing Exposure
Reduce—or even avoid—the use of electronic devices (TV, tablet, smartphone), ideally three hours before bedtime
Reduce the blue light emitted by screens by using programs like F.lux or by lowering the brightness of our phones and tablets in the evening (see our devices' settings)
Dim the lights in the house or reduce the number of lights that are on (use dimmers or even candles instead of bright lights) in the hours before bedtime
Eliminate sources of light in your bedroom: install blackout curtains, wear a sleep mask, and cover or dim your device's screen (if applicable)
Wear orange-tinted glasses to reduce 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
For me, light has a huge impact on my sleep, especially since my dance classes often end very late—or even in the wee hours of the morning.
So I've incorporated several of these tips to help me fall asleep more easily, especially on days when I'm clearly out of sync with my body's natural circadian rhythm.
Need a helping hand?
Coaching can be a valuable tool for helping us become aware of our habits and then bridge 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 supporting you on your journey toward better overall health!
