5 Tips For A Better Sleep
5 Ways To Manage Bedroom Lighting for Better Sleep
This is a guest post authored by Ellie Porter, Managing Editor of The Sleep Help Institute
You’ve just bought a fabulous house and you’ve moved in! Read on to see how you can get an even better night’s sleep!
The bedroom is the oasis of your home. The place where you can fully relax and decompress from a long, hectic day. Unfortunately, many people find themselves tossing and turning long after they should be sleep. Many aspects of your bedroom from the mattress and furniture arrangement to the wall color can affect your ability to fall and stay asleep. Lighting, both natural and artificial, can also have a big impact. We’ve put together our top list of ways of how to manage the light in your bedroom to enhance your sleep.
1. Control Natural Light
The human body regulates its sleep-wake cycle based on exposure to natural light. That’s why, in general, you feel most awake in the morning and start to feel sleepy as it gets dark. To support the body’s natural sleep-wake cycle, it’s important to make the bedroom as dark as possible at night. That means blackout curtains, heavy drapes, and/or blinds to prevent moonlight or light pollution from streaming in your windows. These same light barriers can help keep sunlight out in the morning until you’re ready to wake up.
2. Get Rid of High-Efficiency Light Bulbs
Artificial light can affect your sleep-wake cycle much in the same ways as sunlight. High-efficiency (HE) light bulbs emit a bright blue light that activates the part of the brain that controls the sleep cycle. Consequently, exposure to blue light close to bedtime can suppress sleep hormones. While HE bulbs are not a problem in other rooms, in the bedroom, it’s best to stick with traditional incandescent bulbs, which emit red light.
3. Remove Electronics
Televisions, smartphones, laptops, and iPads emit blue light just what HE bulbs do. It’s best to keep electronics out of the bedroom altogether. Not only can their light keep you awake, but nightly notifications can wake you throughout the night. Your body needs at least two to three hours of screen-free time to keep the timing of your sleep hormones on schedule. If using a device is part of your regular bedtime routine, try to find models that have a low light or low blue light setting to reduce your nighttime exposure.
4. Motion-Activated Night Light
That dark bedroom may help you sleep better, but it can be treacherous for nighttime bathroom trips. A motion-activated night light plugged in low to the ground safely get you to the bathroom. You can use motion-activated night lights for most of your nighttime wandering. They can be placed throughout your home to light your way to your children’s bedroom or the kitchen.
5. Choose the Right Reading Light
Reading a book before bed is a great way to help your mind and body relax before bed. Table lamps with incandescent bulbs are an easy option. However, the wrong kind of illumination could work against you. For example, e-readers and smartphones are out because they expose you to blue light. The reading light that attaches to your book can pose a problem too. Try to find a model with a red light option to make sure you won’t be working against your own sleep cycle.
The right lighting not only makes the bedroom inviting, it supports the main purpose of the room – sleep. It might take a few minor changes, but doing so can help you get the rest you need.
This is a guest blog written by Ellie Porter, Managing Editor of The Sleep Help Institute. You can reach Ellie for questions at firstname.lastname@example.org. Or go to the website www.sleephelp.org. Ellie’s got some great advice for anyone that has trouble sleeping. I know her tips and website have helped me!
If you aren’t sleeping because you are worrying about buying or selling a property, do two things. First, Go to www.sleephelp.org for more help. Second, Call us and we’ll take care of your real estate needs and you can once again enjoy a good nights sleep. Contact Rayissa directly at 416-400-0805 or at email@example.com