Avoid Bright Lights at Night: Enhance Sleep Quality

Who Can Benefit?

Reducing exposure to bright lights at night is particularly beneficial for individuals experiencing sleep problems. This simple adjustment can help improve sleep quality by aligning your natural sleep-wake cycle.

How to Minimise Bright Light Exposure Before Bed

  1. Dim Household Lights: As bedtime approaches, turn off most lights in your home to signal to your brain that it’s time to wind down.
  2. Reduce Screen Brightness: Lower the brightness on any screens you’re using in the evening. Ideally, avoid screens altogether in the hour leading up to bedtime to prevent disruption of your sleep cycle.
  3. Create a Dark Sleeping Environment: Ensure your bedroom is as dark as possible while you sleep. Even small amounts of light from LED indicators on electronic devices can interfere with your sleep, so consider moving these devices to another room or covering the LEDs.

The Science Behind Avoiding Bright Lights at Night

Optimal sleep quality is achieved when your sleep schedule is synchronised with your circadian rhythms, the natural 24-hour cycle that regulates your sleep-wake pattern. As the sun sets, your circadian rhythms signal your brain to prepare for sleep. However, exposure to bright lights during this time can trick your brain into thinking it’s still daytime, disrupting these rhythms and making it harder to fall asleep. By minimising light exposure at night, you help maintain the natural cues your brain relies on to initiate sleep.

Reference

Korb, A. (2015). The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time. New Harbinger Publications.

Back To Top