Having artificial light in our homes and offices feels like a blessing. In older times, without the facility of electricity, candles were used. They were not as bright as the electric bulbs today. In today’s always-connected society, we may easily stay up late and check social media sites on our cell phones, computers, and tablets. 

Artificial light from digital gadgets keeps some of us up longer at night because of our chronic exposure to it. 

• The invention of electric light drastically reduced the average sleep duration from nine to seven hours.
• Digital devices emit blue light that can suppress melatonin more effectively than other types of light.
• Circadian rhythms are slightly longer than 24 hours, requiring daily adjustment through light exposure.
• Direct sunlight exposure for six hours a day is key to resetting and maintaining circadian rhythms.
• Night-shift workers often face disrupted circadian cycles due to insufficient daylight exposure.
• Red-tinted glasses can help minimize the impact of artificial light on sleep cycles after dark.

Staying up later than average might interfere with our sleep routine since our brains are programmed to anticipate light at night. 

Minimizing the use of electronic devices at night and sleeping early can significantly contribute to improving your well-being. 

So, what can you do to make your sleep more refreshing? Here are a few pointers for getting a better night’s sleep:

From nine hours of sleep per night in 1910 to seven to eight hours per night, the average adult’s sleep duration has reduced dramatically. Many people believe that electric light is responsible for this deterioration. Since its introduction, electricity has made it easier to carry out our daily routines. 

Then, out of nowhere, everything changed. The proliferation of electronic gadgets has ravaged sleeping habits.

Light and darkness significantly impact our sleep and energy levels, for better or worse. The presence or absence of light most strongly influences the natural circadian rhythms of our bodies. This can prove harmful for us if the balance is disturbed. 

Since a human circadian cycle lasts 24.2 and 24.5 hours on average, our biological clocks must be reset frequently. Let’s put it another way. Our circadian cycle cannot function correctly without the presence of light and dark cues.

It works as follows: Light-sensitive cells in the retina send signals to the hypothalamus, which interpret the information in our brains. 

Hormone production and regulation are influenced by whether our retinas are exposed to light.

Two factors affect our bodies’ capacity to release sleep-inducing hormones; our circadian rhythm and the amount of light exposure. The sleep hormone is called Melatonin. Our bodies create melatonin when we face low light levels throughout the day. It isn’t easy to sleep if you are constantly facing light.

High direct light boosts serotonin levels throughout the day, which aids our ability to remain awake and alert. Even if our errands are small, we feel like we’re doing something since we are exposing ourselves to light.

The more we go one way in this cycle, the more the opposite way changes. It is astounding. Increasing our daily light exposure also boosts our melatonin synthesis at night, a bizarre turn of events.

More than six hours of direct sunlight is essential for us each day. Night-shift workers don’t get this much exposure due to sleeping in the daytime. 

Scientists have found that direct light exposure of at least six hours a day for those with sleep issues will help shift their circadian rhythms in the other direction. 

Having a good night’s sleep is crucial, and one must keep the circadian rhythms in order. To have a better night’s sleep, constantly expose your eyes to light. Go for a 15-minute walk in the fresh air and let the sunlight fill your room. 

Just avoid looking directly at the sun! Avoid wearing sunglasses, which will significantly reduce the amount of light reaching your eyes. 

You’ll need a lot of light to have a good night’s rest. Light exposure during the day is essential to sleep well at night.

Make it a point to sit in the sun for at least three minutes three times a day:

Morning time is best for direct sun exposure. Your circadian clock, hormone management, mental wellness, and general health and well-being rely on light exposure—longer lifespans and reduced sickness risk linked to increased light exposure and a healthy diet.

If feasible, have lunch outdoors or set aside some time to explore nature in the middle of the day. The sun’s rays may reach 100,000 to 120,000 lux on a perfect day at midday. The 80/20 rule is most effective when used in midday light. 

When possible, take your workout and laptop outdoors.

Until 9 p.m., we need to limit our exposure to sunlight. Some of our brain’s neurological areas are shut down, and others are activated when the sun sets and the night falls. Limit your exposure to bright light. To make sure your internal body clocks are working correctly.

According to a study, Light levels of 5 lux entering the suprachiasmatic nuclei (SCN) may disrupt mice’s circadian rhythms at night. 

Altering metabolism may lead to an increased risk of cardiovascular disease and cancer.

 It showed that t. Avoid bright lights as much as possible to prevent disrupting the body’s natural sleep cycle. It is true when the sun sets, especially after 9 p.m.

After 9 p.m., how can you reduce your exposure to nighttime light in an urban area? It may seem impossible at first. You can safeguard yourself and your ability to sleep by wearing red-tinted spectacles in the evenings.

Instead of using electrical lights at night, try using candles instead (typical living room lights give 50 lux of light, over ten times the minimum required to disturb the circadian cycle). It will significantly improve your sleep schedule and help with sleep quality. Keep the room dark while you rest. 

Light exposure impacts our sleep as well. What about sleeping in a room with no windows or a place without any natural light? 

When in a place like this, we’ve found that our sleep can be better and more profound.