A first step in setting up your bedroom to promote sleep is to make it as dark as possible. Blackout curtains block the majority of external light to foster a darker environment.

When preparing for bed, keep your lights dim. Using a small, low-power lamp can help transition to bedtime and pitch darkness. Low illuminance and warm color temperature may help with relaxation and getting into the right mindset for sleep.

Another step is to reduce or eliminate technology in your bedroom. Screen time can keep your mind stimulated, delaying bedtime, and, at the same time, the light can disrupt circadian timing, melatonin production, and overall sleep.

If possible, keep electronic devices out of the bedroom entirely, to remove the impulse to remain connected and to avoid notifications. If you can’t get electronics completely out of your bedroom, turn their brightness down as far as possible, try not to use them for an hour before bedtime, and keep them silenced during the night.

If you keep electronics in the bedroom, you may benefit from tools that block blue light. Special glasses can filter blue light to keep it from reaching your eye, which may cut down on the effect of blue light on your sleep¹⁴. Many phones and tablets have a “night mode” to reduce blue light, although the stimulation from screen time may still affect sleep.

What About People Who Sleep With the Lights On?

Not everyone wants or is able to sleep in the dark. This section reviews possible causes for sleeping with lights on and ways to reduce its impact.

Personal Preference

Some people prefer to have a light on during sleep because it gives them comfort or because they are afraid of the dark.

In these cases, lights should be set to the lowest setting. Lights with a timer may be beneficial so that even if you light is needed to fall asleep, the majority of sleep occurs in darkness.

For serious fears of the dark, consult with a mental health professional who may be able to develop a plan to minimize anxiety at bedtime.

Lighting a Path to the Bathroom

or many adults, especially older adults at risk of falls, it’s important to be able to see where they are walking when going to the bathroom at night.

To address this, first ensure that the floor is free of tripping hazards like rugs or cords. Motion-activated lights for hallways or the bathroom can deliver low levels of light only when it’s necessary rather than throughout the night.

Bed Partner Keeps a Light On

Sometimes another person wants to keep the TV or a light on, preventing you from sleeping in the dark.

Having a conversation about keeping the bedroom dark may help find a compromise that decreases artificial light at night. If they insist on having a light or the TV on, it should be kept at the lowest brightness setting.

If the light is still bothersome, you may get relief by wearing a close-fitting eye mask. Some evidence indicates that an eye covering can contribute to improved sleep quality¹⁵ .

Falling Asleep With the TV On

If you doze off with the TV on, it continues generating artificial light in your bedroom during the night.

The most sure-fire way to resolve this is to remove the TV from your bedroom. If that’s not practical, check if your TV has a sleep timer to automatically turn off after a period of time. If not, schedule a “lights out” time to shut off the TV each night, and use that as a way to establish a consistent bedtime.

Is There Ever a Time When Sleeping With the Lights on Is Better for You?

It’s almost always better to sleep in the dark; however, you may want some light when taking a daytime nap. Naps are usually the most refreshing when shorter than 30 minutes, and having the lights on may keep you from oversleeping and settling into a deeper sleep than you intend.

What Other Steps Can Improve Sleep and Circadian Rhythm?

If you have long-lasting sleeping problems that are affecting your energy, thinking, or mood, you should talk with your doctor who can best determine the cause, including any potential circadian rhythm disorder.

In addition, you can take steps to improve your sleep hygiene and reset your circadian rhythm. Avoiding excess caffeine, having a consistent sleep schedule, and getting regular exercise, are examples of how your habits and routines can support healthy sleep.

References

14. Wahl, S., Engelhardt, M., Schaupp, P., Lappe, C., & Ivanov, I. V. (2019). The inner clock-Blue light sets the human rhythm. Journal of biophotonics, 12(12), e201900102.

https://pubmed.ncbi.nlm.nih.gov/31433569/

15. Huang, H. W., Zheng, B. L., Jiang, L., Lin, Z. T., Zhang, G. B., Shen, L., & Xi, X. M. (2015). Effect of oral melatonin and wearing earplugs and eye masks on nocturnal sleep in healthy subjects in a simulated intensive care unit environment: which might be a more promising strategy for ICU sleep deprivation?. Critical care (London, England), 19(1), 124.

https://pubmed.ncbi.nlm.nih.gov/25887528/

Article Source: https://www.sleepfoundation.org/bedroom-environment/light-and-sleep#references-78846