Time off! Today you have planned with your significant other to do a pajama day and binge watch all the episodes of your favorite saga.
You've spent a total of 70% of your day in front of a screen with the shutters closed and your bedside lamp on.
The last episode has been over for a long time and you've been in bed for almost 2 hours. It's 1 a.m. and it's unfortunately impossible for you to fall asleep.
Sleep is a crucial part of our health and well-being. That's why it's important to know that light plays an important role in our ability to sleep well.
Here are three tips to limit the impact of light on sleep.
N°1 : Mastering the circadian cycle
The circadian cycle is a 24-hour cycle that is punctuated by sunlight. It regulates the secretion of some of our hormones and helps send a signal to our body when it is the most appropriate time to sleep or be awake.
It is crucial to respect this aspect of our physiology if we want to have a restful sleep. To learn more, read the article on this topic.
A sleep researcher at Harvard demonstrated that exposure to light suppresses the secretion of melatonin, a hormone that influences circadian rhythms. Even low light can interfere with the circadian rhythm and melatonin secretion.
N°2 : Create a dim atmosphere in the bedroom
To promote good quality sleep, it is recommended to have almost no light in the bedroom. Blinds, curtains, or shutters can help block outside light, while artificial lights should be turned off or dimmed.
Opt for red-ish or orange lights. They help to maintain a dim and calming atmosphere, whereas the melatonin-inhibiting effect is powerful when the light is white or blue.
If you need a light for reading or moving around the room at night, it is recommended to use a bedside lamp with a soft, low light.
The most important thing is to find the right light color .
Avoid bright lights that can disrupt your sleep and opt for light that doesn't disturb your circadian rhythm.
N°3 : Avoid bright light before bed time
Blue light emitted by screens or overly bright lighting can disrupt our body's circadian rhythm and affect the quality of our sleep.
A Harvard Medical School study shows that blue wavelengths, while beneficial during the day because they stimulate attention, reaction times, and improve mood, become disruptive at night.
The proliferation of electronics with displays, as well as energy-efficient lighting, increase our exposure to blue wavelengths, especially after sunset.
In summary, to avoid insomnia, it is recommended to avoid the use of screens at least two hours before bedtime. If this is difficult to achieve, it is possible to use apps or filters to reduce blue light exposure.
The ultimate solution to this problem
To solve this problem, the LAQI team has developed a circadian bulb that adapts its color according to the time of day. Once the set up has been completed, indicating its location and the type of room where it is located, you will no longer need to control it. You can be sure that you have the right lighting at all times of the day.
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