5 light therapy tips for better sleep and better overall health
“I advocate a sleep environment where you will naturally get the morning light that will wake you up,” says Stillman. Of course, as we mentioned above, this is sometimes not possible if you live in a busy city and therefore cannot sleep with the blinds open, but it is important to have a little bit of sleep. sun in your eyes when you wake up. “A coffee on the patio, a walk around the block, something that brings them into the brightest light intensity in their surroundings,” says Stillman.
See, during the day you really want blue and green light exposure: blue light from the sun regulates your natural sleep and wake cycle, helps increase alertness, and may even elevate your mood. “I want you to get a certain amount of light in your eyes without glasses or contacts, just to make sure you have enough energy in the body to synchronize these rhythms and trigger this cascade of neurotransmitters and hormone release.” , Stillman adds. (Safety comes first, of course; maybe don’t walk around the block if you can’t see without glasses or contact lenses.)
If you live in a dimly lit area (such as the north), Stillman recommends full spectrum bulbs to help mimic the sun. “They have a bright color temperature, which means they’re between 3,000 and 5,000 Kelvin, which is the measurement we use to indicate how much blue and green light is present.” Just as you can mimic nature when it’s dark (with warmer bulbs), you can do the same during the day as needed.