The LED Distribution team has some tips to help you with getting a better night’s sleep. There are times when we have a difficult time getting to sleep. Inability to get a good night’s sleep can be caused by any number of things. It can be caused by spending too much time in front of your computer or smartphone. If you’re a traveler it could be jet lag.
How Much Research is there About Light and Health?
Study on how light affects health is only in its early stages. There is a lot of research going on and there is a lot to learn and understand. Light can affect your physical health as well as psychological well being.
Researchers are studying the effects of light on the elderly, children, and your Circadian system. The effect light has on depression, cancer, diabetes, heart disease, and obesity is also being studied.
What is Blue Light?
Different colors of light can have different effects on people. Many people spend a lot of time in front of their computers and electric screens, which emit blue light. Blue light is a good thing during the daytime. It increases your reaction time, attention, and mood.
Exposure to blue light at night time is not a good thing. It suppresses your body’s production of the sleep hormone melatonin. It regulates your Circadian rhythm, which is your body’s 24-hour clock telling you when it’s time to sleep and when to wake up. You’ll have a difficult time going to sleep, and a difficult time waking up. Melatonin affects the immune system and is an anti-inflammatory.
Can LED’s Reset Your Circadian Rhythm?
There isn’t a specific light developed to reset your Circadian rhythm. However, LED lighting can be helpful to reset your Circadian rhythm. To help you get a good night’s sleep limit exposure to blue light. Avoid electronic screens and computers 2 to 3 hours before bedtime. In the evening it would be helpful to use amber lighting or a low CCT (Correlated Color Temperature) lighting.
In the morning exposure to bright blue light will help you to start your day. Exposure to 5600K LED light for an hour has the same effect as going outside for a walk on a sunny day. If you are having a difficult time getting up, exposure to bright light will help reset your Circadian rhythm.
Can Blue Light Affect My Sleep?
It sure can. Studies were conducted comparing people sleeping with a blue and green light. The people exposed to 6.5 hrs of blue light had half the melatonin production compared to people exposed to green light. If you use a night light in case use an amber or red light that won’t affect your sleep. A night light emitting blue light can disrupt the rest of your night’s sleep.
Ways to Protect Yourself From Blue Light at Night
Protecting yourself from blue light at bedtime will help you to get a good night’s sleep. Here are some ideas to remember:
- Getting exposure to sunlight or bright light during the day will help you to sleep better
- Avoid looking at bright screens 2 to 3 hours before your bedtime
- Blue light blocking glasses will help to limit your exposure
- Consider Installing an app that limits the blue light
- Use red or amber lighting for night lights. Red light affects your sleep the least.
Give Us A Call
If you have any questions about LED lighting the LED Distribution team is here to help. Give us a call, we’d love to hear from you.