Do you sometimes have trouble sleeping? Do you struggle to fall asleep, or perhaps you find your sleep is disturbed and poor quality? In this month’s blog, we wanted to explore light and how it effects sleep, and hopefully help some of our readers drift off and stay asleep longer.
Our sleep rhythm is controlled by a system called the Circadian Rhythm (you might call this your internal body clock). The Circadian Rhythm is a 24-hour clock that is controlled by a small part of the brain called the circadian pacemaker and that is heavily influenced by light.
You might find that if you spend a lot of time outside, you get sleepy at the right time of day and wake when you’re supposed to (even if it’s still tricky getting out of bed when the alarm goes off!). This is because natural light has the most impact of the circadian rhythm and helps you synchronise with the sunrise / sunset patten, awake in the day and sleeping at night. However, with the abundance of artificial light in the modern world, this pattern can be disrupted, and your sleep disturbed as a result. So, what can be done?
Ideally, it is best if you sleep in the dark, which might sound obvious, but when you think about all the devices we have in the bedroom, you might be surprised. Do you have your phone in your bedroom? How about a TV? For a restful night, consider removing all devices from your room.
Have you heard of blue light? Blue light is emitted by many LEDS and has a short wavelength. Studies have shown that blue light has a significantly larger impact on the circadian rhythm than other light and the increase of phone use at night means that it is having a big affect on sleep. Try putting a blue light filter on using your phone settings when it starts getting dark, consider putting your phone away at least an hour before you try to sleep, even better, store / charge it in a different room from where you sleep so you aren’t disturbed by people contacting you (and it removes the temptation of checking Facebook!)
If sleeping in the dark is best for your sleep, what steps can you take to make your bedroom an oasis of calm? Here are some ideas for lighting to give your bedroom for a gentler, sleep inducing atmosphere.
Ceiling Lights
If you like to have quite a lot of light as you get ready for bed, but don’t want to be blinded by your light bulbs, why not try lampshades that force the light to shine on the ceiling? These up-lighting lampshades will give you lots of light but with a gentle glow rather than a concentrated blast!
Fairy Lights
For a fun, festival feel, fairy lights might be the answer! There’s so much choice of brightness, colour, shape, there is bound to be something for everyone’s taste. Try to choose something not too bright and overwhelming. Go for a warm hue and fewer lights on the string for that cosy glow.
Floor Lamps
There is a huge range of floor lamps available to suit every style and budget and are best suited in rooms with plenty of floor space. When choosing a floor lamp, besides how it looks and fits in with your décor, also think about how it directs the light. As with the ceiling lights, try to find a lamp that dissipates the light around the room rather than concentrating it on one spot.
‘…light can also be used as an effective and noninvasive therapeutic option with little to no side effects, to improve sleep, mood and general well-being.’
Effects of light on human circadian rhythms, sleep and mood - US National Library of Medicine
Smart Lamps
There has been a surge in popularity for smart lamps that promote better sleep. These can include features such a ‘natural light’, choice of colours and brightness, Bluetooth control, white noise to name a few. We like the Philips Hue Bloom for its range of colours, the way it lights to room so gently and all its smart features. You can learn more here.
Following a similar theme, the Halos Alexis lamp also offers a range of colours, this time inspired by the Northern Lights. Boasting Scandinavian minimalist styling, this easy-to-use floor lamp is a clever way of creating a calm and welcoming space. You can visit the Halos website here.
If you would like Stuart Jones to help you create your perfect bedroom, you can speak to a member of our friendly team by calling 01903 773 225 or emailing us at reception@stuartjones.co.uk
