When it comes to our health, many people think about nutrition, exercise and stress management. But one factor that is often overlooked is light. Light - especially sunlight - has an enormous influence on our well-being and our internal clock. And that doesn't just apply to the light that we can conveniently turn on and off with a switch.
Why is light important?
Light controls our biorhythm, also known as our internal clock, via the light sensors in our eyes. The most obvious function of light and darkness is to tell our body when it is time to sleep or to be awake. Sunlight is the most important clock: just a few minutes of daylight in the morning are enough to switch our brain to "awake" and promote the release of the happiness hormone serotonin.
Darkness, on the other hand, triggers the production of melatonin, the sleep hormone that makes us tired. If there is not enough light, the balance between serotonin and melatonin can be disturbed - the result: poor sleep or sleep disorders. It is therefore no wonder that we often feel sluggish in the dark winter months and have problems getting out of bed in the morning.
Using light in everyday life
While sunlight is the best source, artificial light can be used specifically to support our internal clock.
In the morning: Blue light with short wavelengths, such as that produced by special daylight lamps, can make it easier to wake up. It is particularly helpful to start the day with an extra dose of light on dark winter days.
In the evening: Before going to bed, you should definitely avoid blue light from LEDs, screens or cell phones. It suppresses melatonin production and disrupts the body's preparation for sleep.
The ideal sleeping atmosphere
A sleep-promoting bedroom is dark, quiet and free from disturbing light sources. Here are some tips:
Blackout: Blackout curtains or blinds are essential to make the bedroom as dark as possible.
Eye mask: If external light sources cannot be completely blocked, an eye mask can help.
Dim light: Use warm, dim light in the hour before bedtime to prepare your body for the night.
Minimize screen time: Reduce the use of electronic devices before bedtime or activate night modes that filter blue light.
In addition, it can be helpful to ban the television from the bedroom or at least activate a sleep timer so that it does not emit artificial light all night.
Light and Health
Chronic light exposure at night can be linked to a variety of health problems, including:
Sleep disorders: Due to impaired melatonin production.
Obesity: On changes in metabolism.
Heart disease and diabetes: Due to long-term disruption of the circadian rhythm.
Mental illnesses: Lack of light and sleep problems can worsen depressive symptoms.
Conclusion
Light is a game of contrasts. While we should expose ourselves to as much daylight as possible during the day to strengthen our circadian system, it is crucial to minimize artificial and natural light at night. If you pay attention to this rhythm, you can not only improve your sleep, but also promote your health in the long term.
Just open the curtain once – it can work wonders!
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