Dimming the lights for better sleep and wellbeing

Sunlight is critical to life on earth, yet we take it for granted. We evolved to be active during daylight hours and retreat to our shelters at night to rest and sleep. Our only sources of light would have been the sun during the day and the moon and fire at night. We would have been deeply connected to the rhythms of the sun and the moon and attuned to the subtleties in the variation of this light over the course of the day.

Modern society is increasingly becoming more disconnected from natural light and the rhythms of day and night. Streetlights, bright interior lighting and our addiction to screens have revolutionised our after-dark experience. We are no longer restricted to firelight as our main source of lighting after dark and so we can continue many of our daytime activities well into the night if we so desire. However, this comes at a heavy cost for our sleep. Yet a good night’s sleep is a foundation for our wellbeing.

My previous blog on ‘Greeting the day’, talked about the importance of getting enough natural daylight early in the day for resetting our circadian rhythm or natural body clock, which helps promote better sleep. However, it is just as important to be conscious of the light we are exposing ourselves to during the evening too. Being exposed to bright light in the evening disrupts melatonin production, the natural hormone in our bodies that promotes sleep, that should naturally rise in the evening to make us feel sleepy.

Getting outside in the evening as the sun is going down exposing us to the yellow/orange tones of natural sunlight at this time of the day, can also help support our circadian rhythm and promote better sleep. How we manage light in our own homes is also going to have a big impact.

The position, brightness and colour of the light we are exposed to in the evening all matter. Bright, harsh, overhead lights in the evening are not going to support sleep. Instead, think of trying to replicate the setting sun. It is better to opt for warmer toned, dimmer side lights. This is closer to what we have evolved to expect at this time of the day.

As well as lamps and lights, the other big source of light we expose ourselves to these days are screens. Blue light emitted from mobile devices and other screens should be avoided two to three hours before bed. Setting your mobile devices to automatically move to a night-time setting can help reduce the blue light you are exposed to through this means.

The final consideration is how dark Is your bedroom when you turn the lights out at night? Can you still see because of streetlights seeping through your curtains or blinds? Having a really dark bedroom in which to sleep is going to better replicate the light conditions in which we evolved to sleep: very dark!

Dimming the lights in the evening makes for a lovely, cosy atmosphere. A cosy, inviting ambience has got to be good for our wellbeing and is definitely good at promoting sleep . And when we finally turn the last side lamp out before we go to sleep, proper darkness should help us to drift off for a good restorative sleep. Sleep well!