How lighting affects sleep

Strange, but scientists can not accurately answer the question that is known to any person and even children, namely: what is the mechanism of human sleep? But the effect on this lighting is known in some detail.

How light affects sleep

The human body can correctly create the hormone melanin, which is responsible for rest, only in the dark, as any lighting confuses the “maps” of the processes that are natural to the body. At the same time, the intensity of its development depends not only on what the lighting is during sleep, but also before the beginning of this mandatory process of human activity.

Important! Even a small night light also negatively affects the elimination from the body of an excess of cortisol, the "anxiety hormone."

Therefore, it is very desirable to fall asleep in complete darkness, then a night rest will give a fully restored performance, stress resistance and so on, but in the modern world can only dream about it (reflections of urban lighting and working gadgets, nightlights, and similar sources, even the minimum light, always take place).

That like light during sleep affects the person (sleep becomes more superficial and less productive) depends on length him waves and, accordingly, its color, which is perceived by the human eye.

Attention!The data of experiments constantly conducted by scientists show that even very weak artificial light (watches with backlight or another gadget), especially from a long wavelength of 430-470 nanometers, perceived by man as blue light, has a negative effect on sleep.

Green light (500-540 nm) translates the "hands" of the internal biological clock to 1.5 hours, while blue - to 3. A person perceives a calm green color better, whereas red (620–700 nm) influences sleep the least, although it makes it harder to distinguish colors, but if a person has light at night, it is necessary to fall asleep with red and not look at objects .

What to do if you can not do without light at night

That day, that evening lighting in the bedroom should be not "cold" and scattered.

In order to better prepare for sleep, the light should be not much, moderate brightness and warm pastel tones.

To fall asleep better, you need to do everything calmly and measuredly before it, and even better - in glasses with amber-colored glasses. (wavelength of about 600 nm), and for orientation at night the best is the dim light of nightlights with dark orange or red lampshades. If the light in the bedroom is vital, then it is more practical and healthier to sleep in the appropriate mask, which is fitted to you personally.

Useful tips

Gadgets should be stored outside the bedroom or you need to cover them with something.

Particular attention should be paid to the children's bedroom, which at night should be immersed inabsolute the darkness. If the child is afraid to fall asleep in the dark - leave the night light in red with a dim light bulb for the time it goes to sleep and turn it off immediately as soon as the baby falls asleep.

But in the morning, in order to wake up faster, scientists advise to include bright bluish lighting.

Watch the video: How Your Cell Phone Is Destroying Your Sleep. Blue Light Sleep Effects (February 2020).

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