The negative effects on natural melatonin production in your body can occur even with low levels of indoor light and closed eyes! Research even demonstrates that closing your eyes isn’t enough your eyelids can’t block sufficient light. Sleeping with a light on interferes with sleep cycles and causes more fragmented sleep, and these downsides may be greatest in the few hours before waking up. Is It Best To Sleep In Pitch Darkness?Īs a general rule, it is best to sleep in as much darkness as possible. Hence, pitch darkness reduces potential distractions and disruptions to sleep. Many electronic devices, including cell phones, tablets, and laptops, emit blue light, and their extensive evening use can contribute to sleep problems. Studies have found that it has a significantly larger effect on natural melatonin production in your body than light with a longer wavelength. That said, even light that appears to have the same brightness may, in reality, have a different wavelength, changing how it’s perceived by the eye and brain.įor example, blue light has a short wavelength and is emitted by many LEDs. Some types have more illuminance and brightness. There can be important differences between types of artificial light as well. For this reason, daylight has a profound influence on sleep timing. It is also almost impossible to nap with the windows wide open in the day. Daylight, which in direct sunlight has up to 10,000 lux, a unit to measure illuminance, is far more intense than even bright office lighting, which rarely reaches about 500 lux. Virtually all light can affect sleep, but not all types of light have the same impact. ![]() Make yourself comfortable and ready for sleep – lights off. That melatonin is missing when you want to doze off into sleep. That light prevents your body from producing melatonin. ![]() It is now pretty clear how this works, right? Light impedes melatonin production, and lack of melatonin will hinder the natural sleep process. Reading is a NO-GO when it comes to falling asleep But for people with less natural melatonin production that can make all the difference.Īnd you cannot easily take as much extra melatonin as you need to fall asleep. This is why we associate falling asleep with switching off the lamps at night. Light that falls into your eyes will suppress melatonin from being formed in your body in a natural way.įor people with full melatonin production, that does not matter so much. To find out more, you may read our other article: What Is Melatonin and How Does It Work Light Prevents The Body From Producing Melatonin This is also the reason why we all feel a natural state of sleepiness at night, and if you want to fall asleep naturally, you should not contradict that with excessive light. ![]() Melatonin is NOT a sleeping drug. It is a naturally occurring sleeping hormone. It is produced and released by the pineal gland in the brain in the evenings, and also in the absence of light. We all know that sleep is one of our most valuable commodities. Taking melatonin AND listening to audiobooks is one of the best ways to fall for a good night’s sleep. Melatonin combined with an audiobook, great success! A good balance of melatonin hence helps you sleep better at night, and also makes it far less likely for you to wake up during the night. ![]() Melatonin acts on the nervous system once released, allowing the body to fall naturally into a state of sleep. To help you understand why we are writing this recommendation, you will have to first know more about melatonin, which is the natural hormone in our body, critical to our sleep. Listen To An Audiobook Instead. And Take Extra Melatonin. How To Fall Asleep If You Can’t. Tip: Don’t Read A Book.
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