People tend to care less about their exposure to light, not knowing that your exposure to light can go a long way in determining the quality of your sleep.
There is a way the brain works in regards to light and sleep; the brain should secrete more melatonin in the evening so you can sleep better and less in the day so you can stay active. Melatonin is a natural hormone controlled by your exposure to light that helps regulate your sleep and wake.
So many activities people do can disturb the natural production of melatonin which can affect your sleep cycle. For example, bright lights at nights can suppress your melatonin production and make your sleep terrible. Also, spending long hours of the day away from natural light can also affect your brain, making your brain feel sleepy and dull.
So it’s actually important to know the right things to do as regards your exposure to light.
Daytime tips
1. LET LIGHT INTO YOUR WORKPLACE
When it’s daytime, it’s important to note that you need natural light to boost your melatonin production. Open your curtains and let light in, and if possible, place your work desk closer to the window.
2. AVOID SUNGLASSES IF YOU WOULD BE FAR OFF LIGHT ALL DAY
If you have a workplace in which you can’t get access to natural light, avoid using sunglasses and get enough exposure to light on your way to work.
3. TAKE BREAKS AND TAKE A WALK
Rather than spend your break in your office, take a little walk and gain exposure to sunlight.
Night time tips
The following tips should be observed at night
1. AVOID BRIGHT LIGHTS
When it’s late and dark, bright lights should be switched off in your room, use low-watt bulbs instead.
2. AVOID LATE NIGHT TVs
Watching that late night movie or soap could be quite tempting but it isn’t good for your sleep. It diminishes melatonin production and doesn’t help for a relaxed mind at night. Do not make the mistake of sleeping with your TV light on.
3. AVOID USE OF GADGETS
With the room dark at night, using your gadget would also be a terrible idea; avoid the use of laptops, phones, tabs and all other forms of gadget that could bring your eyes closer to light at night.
It’s important to note that the darker your room is at night, the better your melatonin production. Avoid bright lights even when you wake up at night to ease yourself.
Light exposure plays a huge role in the quality of sleep you get, make sure to have good exposure during the day and stay away from bright lights late in the night.
S.O.Z