When you’re exposed to too much light in the evening, it disrupts your bodies natural wind down process and keeps you awake.
Light exposure (through open or closed eyelids) causes a chain reaction that results in the production of “wake up’ hormones… so you are hormonally (chemically) stimulated and woken up by light. That’s why it’s important to expose yourself to bright light when you wake up in the morning, and why you need to minimize exposure to light in the evening.
If “wake up’ hormones are in your system, it’s difficult for “wind down’ hormones to be produced. Many forms of stimulation cause “wake up’ hormones, but light is one of the main culprits.
If you find it difficult to fall asleep and stay asleep, it will be helpful to minimize your exposure to light in the evening, especially one hour before you go to bed. Why not experiment and experience the effects for yourself…
Here are some practical tips that will make it easy to reduce your exposure to light in the evening…
Around the house
Have as few lights on as possible, and try to avoid bright, or overhead lights. Place lamps around the house to create a relaxing, low light environment. A simple, inexpensive lamp turned to face the wall or ceiling makes a soft, calming light.
In the bathroom
Lights can be extremely bright in the bathroom… which can wake you up just before bed or if you get up to use the bathroom in the night. I suggest using a night-light, which is easy to install and very economical.
In the kitchen
Lights are often quite bright in the kitchen too. Try using the light over the stove, or lamps on the benches.
When using electronic devices
turn the screen brightness as far down as possible.
When reading
You need light to read by, but not a flood light! Lower the wattage in your reading light and even turn it slightly away from you to reduce your overall exposure. Otherwise use a book light that you clip onto your book.
Wherever possible
Replace bright light bulbs with lower wattage bulbs, this saves energy and money too
When you are out
Be aware of when you’re being exposed to too much light, and do what you can to minimise it. For instance, choose restaurants that are not brightly lit, or sit in a place where light is not directly in your eyes. Tell your friends about the effect of light on sleep, and ask if you can turn lights off (this often makes for a more relaxed evening too).
By reducing your exposure to light in the evening, you will feel calmer, more at ease and able to fall asleep easier.
Anna
