Social Media Means
Social Media Means
Photo: Toni Cuenca
Several studies suggest that light exposure at the wrong time can disrupt circadian rhythm and potentially impact your health. When your circadian rhythm is off, you can end up in a vicious cycle. You can't sleep well at night, and you feel tired and in need of a nap during the day.
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Read More »Share on Pinterest Emily Jean Thomas/Stocksy United You probably know that bright lights and the blue glow of electronics at night can hinder your sleep. Well, it turns out that red light may also affect your sleep, but in a potentially helpful way. In this article, we’ll examine how red light at night may affect your sleep cycle and what you can do to improve your sleep pattern. What’s known about red light’s effects at night? The type of red light that affects your sleep is light that emits red light wavelengths — not simply light bulbs that are tinted red. While red-tinted light bulbs can be quite soothing and put you in a good mood, they may not be efficient for red light therapy. Because of this, they likely won’t have the same effect on your sleep. Red light and sleep The theory is that red light wavelengths stimulate the production of melatonin. Melatonin is a naturally occurring hormone that helps you sleep. Your brain releases more melatonin as darkness falls and tends to release less when you’re exposed to light. In a small 2012 study , researchers evaluated the effect of red light therapy on 20 female athletes. Participants were randomly assigned to receive 30 minutes of red light therapy every night for 14 days. When compared to a placebo group that didn’t have light therapy, participants had improved sleep quality, melatonin levels, and endurance performance. Research published in 2019 detailed a 3-week study of 19 people in an office environment. The researchers found that using a combination of red and ambient white light in the afternoon improved circadian rhythm and increased alertness in the period after lunch, when many people have a dip in their energy level. A very small 2017 study found that color is closely related to the ability to fall asleep. The researchers also noted that personal preference may affect which color is likely to help you fall asleep. While the research is promising, more large-scale studies are needed to more fully understand how red light affects sleep. Red light and sleep inertia Sleep inertia is that groggy feeling that lingers after you wake up. It can affect your short-term memory, alertness, and overall performance. One small 2019 study on sleep inertia showed that saturated red light delivered through closed eyelids, at levels that don’t suppress melatonin, may help ease sleep inertia upon waking. Red light and night vision The glare from bright white light at night can leave you squinting and straining to see clearly. Red light is non-glaring, so it can help you see better at night. That’s why you’ll find red lights in airplane cockpits and submarines, and why astronomers and stargazers like to carry red flashlights. What color light should you avoid at night? Some types of light are more likely to disturb your circadian rhythm than others. But keep in mind that any type of light can disturb your sleep if it’s bright enough or shining into your face. Blue light is a good thing during the day. Once you wake up, it can help you feel more alert. But at night, blue light can make it harder to fall asleep and stay asleep. That’s because blue light wavelengths can stop your brain from producing melatonin, the hormone that helps you feel sleepy. Blue light waves are emitted from the sun, as well as from: fluorescent lights
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Read More »Remove, power down, or use night mode on electronics that shine into your bedroom. To really get back on track, avoid electronic screens for 30 minutes to an hour before going to bed. During the day: Open your window blinds when you wake up in the morning. Let the sunshine in as soon as you can, when possible.
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