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Lighting affects sleep quality from "summary" of The Sleep Solution by W. Chris Winter,M.D.
Light is a powerful force that influences our daily lives in many ways, including our sleep patterns. Our bodies have an internal clock that regulates our sleep-wake cycle, and light is the primary cue that helps keep this clock in sync with the natural day-night cycle. When we are exposed to light, especially natural light, our bodies produce less of the sleep hormone melatonin, which helps us stay awake and alert during the day. Conversely, when it starts to get dark, our bodies produce more melatonin, signaling that it's time to wind down and prepare for sleep. This natural process is disrupted by artificial lighting, such as the bright lights emitted by electronic devices like smartphones, tablets, and computers. These devices emit "blue" light, which can suppress melatonin production and trick our bodies into thinking it's still daytime, making it harder to fall asleep. In addition to electronic devices, other sources of artificial lighting in our environment can also affect our sleep quality. For example, bright overhead lights in our bedrooms or light pollution from streetlights outside our windows can interfere with our ability to fall asleep and stay asleep. To improve our sleep quality, it's important to create a sleep-friendly environment by reducing our exposure to artificial light, especially in the hours leading up to bedtime.- Warmer light sources in the evening, such as lamps with soft, yellow-toned light bulbs. It's also helpful to limit our use of electronic devices before bed and to create a relaxing bedtime routine that doesn't involve bright lights or stimulating activities. By making small changes to our lighting habits, we can help our bodies maintain a healthy sleep-wake cycle and improve our overall sleep quality.
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