How light can effect your sleep and 5 tips to help fight it


Since the invention of the light bulb man has been able to override the natural cycle of sleep,

Before the invention of the lightbulb, we were awake with the rise of the sun and asleep with the setting of the sun. When darkness descends it triggers the production of sleep hormones that induce sleep and set the body’s recuperative processes in motion.

Exposure to light at night time is enough to make your body feel alert, including the lights in your home, mobile phones, tablets and laptops, which blur the line between day and night.

Succumbing to the lure of Facebook, checking emails, browsing online or playing games on your tablets before bedtime is not the precursor to a good night’s sleep. These devices emit blue light that tricks our brains into thinking that it’s daytime.

According to a Harvard Health publication, “At night, light throws the body’s biological clock—the circadian rhythm—out of whack and sleep suffers”. The circadian rhythm is the behavioural, mental and physical changes our body undergoes during a 24 hour cycle. It affects the body clock – the body mechanism that signals the body when to sleep and to wake up. Medical research suggests that exposure to blue light emitted by electronic gadgets suppress the production of melatonin – a hormone responsible for controlling the sleep and wake cycle.

Now that we know the adverse effects of blue light on sleep, here’s some tips for you to consider:

1. Go outside and expose yourself to plenty of light during the day. This can regulate your circadian rhythm.

2. Turn bright lights off in the home 1 to 2 hours before bedtime.

3. Replace room lights with low wattage or ‘warm’ yellow light bulbs and use lamps for mood lighting.

3. Turn off gadgets (mobile phones, tablets, laptops) at least one hour before bedtime.

4. Never take gadgets to bed.

5. Keep your bedroom completely dark or use a sleep mask. We know that these situations are unavoidable so if you do have to work at night, especially to those who work nightshifts, consider wearing blue-blocking glasses like amber-lensed goggles.

Get involved in the discussion

  • Vickie -lee

    Hi I have bad sleep where my back hearts every time I go to bed I sleep on my side or on my tummy to stop the pain it’s getting really bad we’re I don’t want to go to bed

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