Did you know that artificial light can affect your sleep? It’s true. More and more research is popping up on the subject, especially as the use of personal technology grows in leaps and bounds. This is what our children have to look forward to… less sleep and grumpier mornings.
Many factors can contribute to sleeping issues, such as stress, noises, aches and pains, or even a bad mattress. But one factor that can typically be controlled is light.
So what’s the issue? The pineal gland–a teeny but crucial gland deep in the brain–reads the amount of light in our environment. Based on what it “sees,” the pineal then regulates the production of melatonin, which in turn modulates waking and sleeping patterns. As daylight dims, we get sleepier. Or, as we continue to flood our retinas with electronic blue light deep into the wee hours, we don’t.
One study published in the journal Applied Ergonomics revealed that just 2 hours of exposure to iPad light at night reduced melatonin levels by about 22 percent. But tablets aren’t the only culprit; in general, artificial lighting from computers, smart phones, televisions, and other electronics can greatly impact the pineal gland, which, in turn, disrupts the body’s natural sleep cycle and keeps us glued to our screens following Facebook updates and Instagram postings… by the way, don’t forget to follow us on Facebook, Instagram, and Twitter!
So what to do? Avoid using lighted electronics in the hour before bedtime and turn lighted, digital clocks away from you to ensure a sounder sleep. If you must stay screen-bound (in order to, say, fit one more blog post in before bed)!, consider using a program like “f.lux,” which matches the quality of the light on your device to the light of the sun in your time zone (turning that blue light orange as the sun goes down), or donning some amber-tinted, blue-blocking lenses after sunset. (Disclaimer: we haven’t tried the app or the glasses.) At the very least, don’t sleep with lights on and close your curtains, blinds, or shades. In general, think “cave.” Modern times may just call for primal measures.