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You spend nights without sleep ? You don't know what to do ? IF MAGAZINE has a solution for your problems.
Increase Bright Light Exposure During The Day
Your body has a natural time-keeping clock known as your circadian rhythm.
It affects your brain, body and hormones, helping you stay awake and telling your body when it's time to sleep.
Natural sunlight or bright light during the day helps keep your circadian rhythm healthy. This improves daytime energy, as well as nighttime sleep quality and duration.
In people with insomnia, daytime bright light exposure improved sleep quality and duration. It also reduced the time it took to fall asleep by 83% .
A similar study in older adults found that two hours of bright light exposure during the day increased the amount of sleep by two hours and sleep efficiency by 80% .
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Reduce Blue Light Exposure in the Evening
Exposure to light during the day is beneficial, but nighttime light exposure has the opposite effect.
Again, this is due to its impact on your circadian rhythm, tricking your brain into thinking it is still daytime. This reduces hormones like melatonin, which help you relax and get deep sleep.
Blue light — which electronic devices like smartphones and computers emit in large amounts — is the worst in this regard.
There are several popular methods you can use to reduce nighttime blue light exposure. These include:
Wear glasses that block blue light.
Install an app that blocks blue light on your smartphone.
Stop watching TV and turn off any bright lights two hours before heading to bed.
