Good Light vs. Bad Light in Sleep

When it comes to sleep, there are two types of lighting: good light and bad light. Good light helps you sleep better and feel more rested, while bad light can make you feel sleepy and irritable.

Light can help or hinder your sleep, depending on the time, intensity, and duration of exposure. 

What are the effects of good and bad light on sleep, and the tips for making your sleep environment more conducive to rest?

Good Lighting

                                                      Good lighting for good sleep

A light that is good for sleeping is typically low-intensity and has a warm, amber color. 

Natural light is a type of light similar to the natural light of a sunset, and it can help prepare your body for sleep. Exposure to this type of light can increase melatonin production, a hormone that promotes sleepiness, and reduce alertness, making it easier to fall asleep at night.

Also, exposure to natural light in the morning helps to reset our body's natural sleep-wake cycle and improve our sleep quality.

Amber or orange light is a type of light that has a warm hue and is low in intensity. This makes it ideal for evening use. You can use amber light bulbs or install a dimmer switch to adjust the brightness of your existing light sources.

Candle light can also create a relaxing atmosphere with their soft, flickering light.

Salt lamps give off a warm and relaxing light before bedtime. When the light in a room is dim, it also helps to stimulate the production of melatonin, which helps to regulate our sleep. By dimming the lights in the evening, we can help our bodies know that it's time to wind down and prepare for sleep.

Lastly, red light can also help you get a good night's sleep. Red light therapy is one of these sources. It has been shown to improve sleep quality for people who have trouble sleeping or have a sleep disorder.

Bad Lighting

                                                     Bad Lighting makes harder to sleep

If you have a bad light source in your bedroom, it can make it hard to sleep.

Bad light for sleep is typically a high-intensity blue-white light. This type of light can interfere with melatonin production and suppress sleepiness, making it harder to fall asleep and stay asleep.

Blue light from electronic devices can make it harder to fall asleep, and can make you more alert. This includes cell phones, TVs, computers, tablets.

Bright light from some sources, like bright light bulbs, can make it hard to fall asleep. This happens because these lights suppress the production of melatonin, a hormone that helps you get to sleep. In addition, these lights can also make you more alert.

Some fluorescent lights make it harder to sleep because they emit a blue-white light.

There are some things you can do to make sure you get a good night's sleep. 

These include choosing a comfortable sleep environment, being patient when trying to fall asleep, and avoiding things that might keep you awake.

In the evening, as the sun sets, start to dim the lights in your home to help prepare your body for sleep. This can help produce melatonin, which helps you fall asleep.

Before bed, try to avoid using electronic devices that emit blue light. This can help you get a good night's sleep.

Blocking out street lights or other light sources can help you get a good night's sleep. Install blackout curtains to create a darker environment and help you sleep better.

Choose the Right Bulbs: When shopping for bulbs, look for bulbs that emit a warm amber color and are labeled "Low Intensity." Avoid bulbs that give off a bluish-white light or labeled as "bright" or "strong."

Final Thoughts

                                                        Finding the right light source

Light plays an important role in helping us to sleep well. Exposure to light that is low in intensity and warm, such as amber light, helps to promote sleepiness and improve sleep quality. In contrast, exposure to bright, high-intensity light, like blue-white light, can interfere with the production of melatonin and disrupt sleep. By adjusting your sleep environment and choosing light sources that are comfortable for you, you can improve your sleep and wake up feeling refreshed and energized.

Somnowell Inventor - Visiting Professor Simon Ash FDS MSc MOrth BDS

Prof. Ash is the inventor of the highly successful SOMNOWELL Chrome device for snoring and sleep apnoea.

The Somnowell Chrome is made to exacting standards in the Somnowell laboratory under the supervision of Visiting Professor Simon Ash. Prof. Ash and his master technicians create each Somnowell Chrome device using their wealth of experience and expertise.

Prof. Ash works at the forefront of his profession. He is a Consultant and Specialist Orthodontist with over 30 years clinical experience, with a special interest in sleep related breathing disorders, TMJD, and bruxism. He currently works in Harley Street London and two private hospitals in London as part of a multi-disciplinary team managing snoring and sleep apnoea, and is Visiting Professor of Orthodontics at the BPP University.