One of the many things that help regulate your sleep-wake cycle is the hormone melatonin. Occurring naturally when you are exposed to light, this hormone is secreted by your brain when it’s dark out, making you sleepy. However, while light is one of the main reasons for the way your body produces melatonin, there are other factors that can alter the production of this hormone and shift your natural sleep cycle.
How to influence your exposure to light
During the day
Try and get the most sunlight in the morning. The sooner you can get up and get outside after you wake up, the better. Try having your morning coffee outside or eating breakfast near an open or sunny window. Not only will it help your sleep cycle, but it can also help wake you up.
Get outside as much as you can. Try and get outside whenever you are able. Look to take your breaks outside, go on a walk or any other reason that can get you up and outside.
Use as much natural light at home or work as you can. Keeping your curtains/blinds open during the day or moving your workspace closer to a window can be very helpful in maintaining your exposure to light.
Something such as a light therapy box may be needed if you are unable to get natural sunlight often. Light therapy uses light emitted from a device that simulates natural sunlight. This type of therapy may be helpful during the winter months or if you cannot get enough during the day due to your work schedule.
At night
Try to avoid using electronics with bright screens 1-2 hours before bed. Devices like your phone, TV and computer emit blue light that can suppress your body’s release of melatonin. Television programs are often stimulating rather than relaxing. Listen to music or audiobooks if you want something to do before bed.
If you can’t avoid using screens before bed, you can minimize the impact of blue light by using smaller screens, using the “night-mode” settings or turning down the screen brightness.
Using darkening or blackout curtains can help to provide an ideal sleeping environment by keeping your room as dark as possible. They work by blocking warm light for those who sleep during the day, such as night shift workers, or during the summer months when the sun rises earlier in the morning. Blocking out street or city lights can also help improve your sleep. A sleep mask can also be helpful.
If you need to keep lights on at night to help you move around safely, look to install dim nightlights in the halls or bathrooms of your residence. Using a small flashlight can also help make it easier for you to fall back to sleep if you wake up at night.
