Sleep in natural darkness: The path to better health and performance
Do you long for truly quality sleep that fills you with energy and optimism every morning? The key to this transformation is sleeping in natural darkness, free from the disruptive effects of artificial lighting. The latest study published in the Proceedings of the National Academy of Sciences brings fascinating findings about how even seemingly harmless evening light can disrupt your sleep rhythm and rob you of hours of deep rest. Let's dive together into the secrets of this study and discover how to ensure a truly restorative night with simple tips.
Dim evening light: A hidden threat to your sleep
A study revealed that just two hours of exposure to dim light before sleep is enough to delay our circadian rhythms by 2 to 3 hours. This means that even if we go to bed at the usual time, our body will still be in an alert state, making it much harder to fall asleep. Moreover, dim light affects the quality of our sleep – we spend less time in the deep, restorative phases of sleep. As a result, we wake up in the morning feeling unrested, lacking energy, and with a sense that something is missing.
Impaired Memory and Concentration: Consequences of Poor Quality Sleep
Poor quality sleep does not only manifest as fatigue and irritability. Studies have also shown that exposure to dim light in the evening negatively affects our short-term memory and concentration ability. So, if you spend your evenings in dim light and wonder in the morning why you struggle to absorb new information or focus on work, it may be a consequence of disrupted sleep.
Natural darkness: Your ally for perfect rest
The solution is to let our evenings and nights be enveloped in natural, deep darkness. Under such conditions, our body can perfectly regenerate – sleep cycles flow uninterrupted, cells repair themselves, the brain sorts memories and emotions. In the morning, we wake up refreshed, full of energy, and with a clear mind, ready to make the best of our day. Quality sleep in darkness is simply essential for our physical and mental health.
Helpers on the way to perfect darkness
Do you also want to give your body this healing sleep but don't know how to deal with the omnipresent light? Here are two handy helpers that will make your way into the embrace of deep darkness easier:
1.
Blue Light Blocking Glasses: Special glasses, such as those from redlight.doctor, act as a filter that absorbs unwanted blue light from screens and artificial lighting. Thanks to them, you can work on the computer or watch TV in the evening without disrupting your sleep rhythm.
2. Smart lighting CLOCK: This intelligent light will help you create the perfect conditions for healthy sleep. In the evening, it surrounds you with soothing warm tones without the blue component, and in the morning, it wakes you up with gradually increasing brightness that simulates a natural sunrise. Falling asleep and waking up will thus be natural and pleasant.
3.
Blackout curtains or blinds: Invest in high-quality blackout curtains or blinds that block out any outside light from entering the bedroom. This ensures complete darkness throughout the night, regardless of street lighting or moonlight.
4.
Bedroom without electronics: Create a sleep sanctuary by removing all electronics from your bedroom - TV, computer, phone chargers. Not only will you get rid of disruptive light, but also the temptation to spend time on social media or watching movies instead of sleeping.
5.
Cold in the bedroom: The ideal temperature for sleep ranges between 16 and 19 °C. Too high a temperature can disrupt sleep and cause more frequent awakenings during the night. On the other hand, a pleasant coolness will help you fall asleep faster and improve sleep quality.
6.
Silence or white noise: Ensure the greatest possible silence in your bedroom. If surrounding noise keeps you awake, try using a white noise generator or earplugs. The monotonous sound of white noise can mask disruptive noises and create a pleasant sense of calm.
7.
Comfortable mattress and pillow: Poor-quality mattresses or pillows can cause back and neck pain and frequent tossing and turning during the night. Invest in high-quality sleep equipment that provides your body with perfect support and comfort throughout the night.
8. Smartphone in flight mode and outside the bedroom: Not only does flight mode prevent disruptive radiation, but removing the phone from the bedroom also protects us from the temptation to "quickly check something" in the middle of the night. The blue light from the display and the mental stimulation from browsing social networks or messages are the last things we need before sleep. If you use your phone as an alarm clock, consider getting a separate alarm clock or moving the phone to the next room – the alarm can be heard through the door.
9.
Turn off WiFi: Electromagnetic radiation from WiFi routers can disrupt sleep and affect the quality of rest. Before going to bed, turn off the WiFi router or at least move it out of the bedroom. This step, along with removing your phone, will help create a true oasis of calm and relaxation in your bedroom.
With these helpers and tips, you will transform your bedroom into the perfect environment for deep, undisturbed sleep
Two hours before sleep: Time for yourself and your peace
The study also suggests that the two hours before sleep are the most important. Therefore, it is ideal to dedicate this time solely to relaxing activities – put away electronics, dim the lights, and enjoy moments of calm by reading a book, listening to music, or doing light exercise. As darkness gradually sets in, your mind will calm down and your body will prepare for a refreshing sleep.
Wake up to a life full of vitality
Friends, treating yourself to quality sleep in natural darkness is one of the best gifts you can give your body and mind. With the insights from this fascinating study and the help of handy tools, you too can wake up every morning feeling refreshed, energized, and clear-headed, ready to tackle the challenges of the new day. Make deep darkness your ally and open the door to a life of greater vitality, well-being, and improved memory and concentration.
Try these tips and share your experiences with us. We are curious to know how your sleep has changed and how you feel full of energy and optimism!
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