Do you struggle with feeling tired during the day and restless at night? You can fix it with the right kind of light. Your body’s internal clock, the circadian rhythm, is influenced by light. Let’s dive into how you can use sunlight and red light bulbs to improve your sleep.
Understanding Light Perception
Your eyes have special cells called IPRGCs that measure light intensity and color separate from our perceived vision. While we cannot perceive light intensity accurately because we adapt to different conditions, IPRGCs do it well. Imagine being outside in the blazing sun with 500,000 lux and then stepping into your home with less than 1,000 lux. Within minutes, your conscious vision adjusts, making both environments seem similar in brightness. The light in your environment triggers these special IPRGC cells to determine when our body wants to sleep and be awake, and without the right light, you will have sleep and alertness difficulties.
How Light Affects Our Bodies’ Internal Clock
These IPRGC cells are essential for setting our circadian rhythm. They expect a natural progression of extremely bright light in the morning that gradually fades into darkness by evening. When you expose these cells to morning sunlight safely, for about 5 to 30 minutes after waking, they send signals to every cell in your body to wake up. This triggers a cascade of hormones and neurochemicals throughout your brain and body, promoting alertness during the day and preparing you for sleep at night.
Boosting Daytime Light Exposure
The more bright light your IPRGCs are exposed to during the daytime, the faster you will fall asleep and the deeper you will sleep. More light in the morning and during the day when we want to be awake will help us fall asleep faster, sleep deeper, wake up less during the night, and also promote alertness during the day. Although sunlight is the best source of bright light, we can increase our light exposure with bright indoor lights greater than 10,000 lux when we need to be inside. This is not like the 500,000 lux sun, but it’s much brighter than normal house lights that are less than 1,000 lux.
Morning Sunlight: Nature’s Alarm Clock
Giving your IPRGC cells what they need is simple. Just spend some time outside in the morning light after you wake up without sunglasses. Don’t look directly at the sun, and only expose your eyes to light that feels comfortable. This morning light exposure sends a powerful wake-up signal to your body, helping you feel more alert and energetic throughout the day. Plus, it sets you up for a better night’s sleep.
Using Red Light to Enhance Sleep
However, light at night can confuse your body, pushing back your circadian clock and making it harder to sleep. The only frequency of light that doesn’t trigger the wake-up signal in IPRGC cells is red light. By switching your bulbs to RGB LEDs and turning them to pure red light a few hours before bed, you can avoid this problem. For added safety, especially in the kitchen, use more bulbs to ensure adequate lighting. This simple change can make a big difference in your sleep quality.
Supercharging Your Sleep Routine
Combining morning sunlight exposure with red light in the evening creates a powerful sleep routine. By giving your body the light signals it expects, you’ll supercharge your sleep through one of the most effective and scientifically proven methods. No longer will you be fighting against your body’s natural rhythms. Instead, you’ll be in control, feeling awake when you need to be and sleeping soundly at night. Start making these small changes today and see how your sleep improves.
Key Takeaways for Better Sleep and Alertness:
- Understanding Circadian Rhythm: This internal clock guides when we should be awake and asleep.
- IPRGCs: Light Sensors in Your Eyes: These cells regulate our circadian rhythm by sensing light intensity.
- Boost Your Daytime Light Exposure: More light during the day helps you fall asleep faster, wake up less, and promotes daytime alertness.
- Avoid Light at Night Except Red: All light, except pure red, can disrupt sleep; switch to red light before bedtime.
- Switch to Red Light Bulbs: Use RGB LED bulbs to easily transition to sleep-friendly red light before bed.
- Protect Your Eyes: Never expose your eyes to light that hurts or is uncomfortable. Allow your eyes time to adjust without any discomfort.