There’s a phrase that’s often used when we feel tired – the need to “rest our weary bones.” An interesting bone density study shows us that we should take this phrase literally! Bone density research from the Medical College of Wisconsin found that sleep actually helps build up your bones.

In the study, done with lab rats, scientists found that a lack of sleep resulted in the interruption of new bone formation. In addition to this, the bones the rats already had continued as usual to decrease in density. When it came to bone marrow, they found a decrease in the fat, and an increase in platelet-generating cells. What all this means is that the rats in the study experienced greatly diminished flexibility and more fragile bones.

Another study from China looked at the association between a reduction in sleep and lower bone density in middle-aged and older women, and found a correlation.

From this, we can learn that to take care of your bones, the body must be able to go through a bone remodeling cycle. The process is also vital to keep the body flexible so that we can avoid fractures. With our usual activities, we recover from normal bone wear quickly. However, when sleep deprivation negatively influences bone remodeling, bone density may decrease. So, we can become less flexible, more prone to fractures and more susceptible to osteoporosis. There’s no doubt about it – sleep is essential for bone health. Keep reading for bone health tips that can help improve bone density.

How Aging Affects Sleep

But here’s the problem: Osteoporosis is associated with aging. And as we get older, it can be more difficult to get the good night’s sleep that we need. One reason for this is that melatonin, also known as the “sleep hormone” because it impacts sleep, decreases with age. The body produces melatonin based on the amount of light that we are exposed to. Getting some sunlight in the daytime helps the body produce melatonin at night when it’s dark. The combination of lower melatonin levels that come with age and loss of sleep puts us in a downward spiral that accelerates bone loss.

We can’t avoid aging, and we can’t control some of the other risk factors for osteoporosis, such as:

• Women are more likely to get osteoporosis, particularly after menopause. Building bone density after menopause can be a challenge for many older women and lead to long-term bone loss.
• White folks and Asian folks have a higher risk for osteoporosis than other ethnic groups.
• Tall people – those 5 feet 7 inches or taller – and those who weigh less than 125 pounds have an increased risk.
• Those with a family history of osteoporosis or a diagnosis of a hip fracture are more at risk.
• Those over the age of 50 who have had previous fractures from low-level injuries are more likely to be diagnosed with osteoporosis.

Fortunately, there are many things you can control to fend off osteoporosis, including staying active and mobile. See our five bone health tips to keep your bones healthy for the years to come by making sure you get the best possible sleep:

Increase Melatonin

Besides helping with sleep, melatonin also functions as an antioxidant, reducing damage caused to bones from activity and free radicals in the environment. It can help us to heal from fractures and surgeries. While melatonin supplements can cause us to become dependent on them, there are many other natural options to help amp up our melatonin production. Get some sunlight every day, and sleep in a dark or dimly lit room. Add melatonin-rich foods to your diet: Sunflower seeds, alfalfa sprouts, almonds, eggs, goji berries and tart cherries are a few examples to help you get started on building back bone density.

Get Daily Exercise

Even just 10 minutes of aerobic exercise can help you sleep better at night. Be sure to exercise during daylight hours, not too close to bedtime. You need time to recover and relax after exercise. People often wonder which type of exercise contributes to building strong bones. Weight-bearing conditioning exercises have been shown to be beneficial for better bone health. Weighted vests for walking have become a popular and safe way to help exercise without overdoing it. Yoga helps to increase flexibility and balance, reducing the risk of falls and fractures. It’s also important to maintain a healthy body weight. Obesity is associated with sleep apnea, which disturbs sleep.

What Minerals Help Make Strong Bones?

Magnesium has been hailed as a sleep helper, and it is also great for building strong bones. Calcium, iron and zinc are also known to help protect against osteoporosis. Vitamin D helps the body to absorb calcium, so it plays a key role in fighting osteoporosis. You can get vitamin D from exposure to sunlight, and also from saltwater fish, liver or vitamin D-fortified foods.

Avoid Alcohol and Tobacco

We know that alcohol at night interferes with sleep, but did you know that alcohol is linked to lower bone density too? Tobacco is also a culprit. Avoid these substances as much as possible.

Get Screened

Of all the health tips for strong bones that we’ve discussed, this may be the most important. Taking the initiative and speaking with your doctor about getting an osteoporosis screening is crucial to ensure bone health for the long-term. Osteoporosis comes on so slowly, you might not be aware that you have it until you actually break a bone. When identified early on, osteoporosis can be treated effectively before it causes bone fractures.

And lastly, make sure you are sleeping on a comfortable and supportive mattress. No two bodies are alike – we all have unique bones! When shopping for a mattress, feel free to “test rest” each one by stretching out as you normally would while sleeping. Your mattress is an important ally in helping you to get the sleep you need to protect your bones.

Sources:

• https://pubmed.ncbi.nlm.nih.gov/22946089/
• https://www.sciencedirect.com/science/article/abs/pii/S8756328211011513
• https://www.medicalnewstoday.com/articles/155646#causes-and-risk-factors

This blog provides general information about sleep and sleep products. The words and other content provided in this blog, and in any linked materials, are not intended to replace a one-on-one relationship with a qualified healthcare professional. This blog should not be construed as medical advice or used to diagnose, treat, prevent or cure any disease or condition. If the reader or any other person has a medical concern, then he or she should consult with an appropriately licensed physician or other healthcare professional. This blog is not a substitute for professional medical advice, diagnosis or treatment, and should not be relied upon to make decisions about your health or the health of others. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog or elsewhere on bettersleep.org. If you think you may have a medical emergency, then immediately call your doctor or dial 911.

Nature has a rhythm. We see it in the way the seasons change, the way the tide comes in and out, and the way the sun rises and sets. It all just happens as it is supposed to. But what exactly is a circadian rhythm? A circadian rhythm is the physiological processes of all living animals and plants within about a 24-hour cycle. This rhythm is created internally, but it can be modified by external factors such as temperature and sunlight. When we look at patterns of daily behavior, such as eating and sleeping, circadian rhythms are key.

The History of Circadian Rhythm

Back in the days before electricity, staying in rhythm with nature’s cycle was the norm. People would wake up with the sun, work in the daylight and go to bed sometime not too long after dark. It wasn’t that long ago that the few television channels we received signed off at midnight, and there was no programming overnight. But now, we live in a 24/7 world. We do business with foreign countries by computer at all times of the day and night. We travel across oceans and time zones in a matter of hours. We don’t have to wait for stores to open: we can shop online anytime we want. And between the thousands of television and radio stations we have access to, along with internet options, we are never lacking in around-the-clock entertainment. Given all the amenities of life that we have access to, it’s understandable how easily our own rhythms can get out of sync with nature.

Genetics Play a Role in Circadian Rhythm

Modern science has identified “chronotypes” among people. While habits play a role in this, a person’s chronotype, or internal clock, is most influenced by genetics and can be difficult to change. There are morning birds and night owls, and many others in between. We each have a chronotype that fits on a bell curve alongside everyone else’s. Thirty to 50 percent of people fall in the middle of this curve, sleeping between the hours of 11 p.m. and 7 a.m. About 40% of people have sleep cycles that fall about an hour or so down the sides of the curve, sleeping between 10 p.m. and 6 a.m., or between midnight and 8 a.m.

Then there are those who fall on the edges of the curve. Many teenagers tend to be in this category, as their changing hormones can affect their chronotype. They prefer to stay up later, and wake up later, though this pattern shifts earlier as they age. Because both science and educators have recognized this, some schools are now starting a bit later to help their students be more alert and productive during class times. With flex schedules, and more jobs available for nighttime workers, for some people it can be a benefit to be a night owl.

Having a sleep schedule that is outside the norm can be a problem, as society tends to reward early risers. The expression “the early bird catches the worm” dates back to the 1600s! For those who need to get to bed early and wake up early, it’s not so difficult to fit in. But those whose chronotype gives them the need to stay up late, and wake up late, often struggle conforming to the duties and expectations that come with a 9-5 job.

What Is Social Jet Lag?

When a person’s body clock is out of sync with society’s clock, scientists call it “social jet lag.” Social jet lag puts stress on the body and mind that can affect job performance and undermine health. Research shows that those with social jet lag were more likely to be overweight, had a greater risk for depression, and were more likely to participate in risky behaviors such as smoking or drinking. It’s not the chronotype itself that causes these problems; it’s the mismatch between the chronotype and the daily schedule. In addition, if night owls are getting less sleep because they are getting up earlier while not going to bed earlier, this ongoing sleep deficit can also create a risk for heart disease, diabetes and obesity.

Changing Your Internal Clock for Better Sleep

If night owls can’t change their work hours, there are ways that they can shift their internal clock to earlier in the day. However, this requires commitment and can be difficult to maintain.

One way to shift is through a combination of bright light therapy and melatonin. Usually being out in the sun provides the natural light exposure necessary for our internal clock. But when working from an office all day, we don’t always get the sun we need. There are lamps that mimic the sun that can be helpful. Leaving the curtains open at night so that the morning sun streams in is a good strategy, as is going for an early morning walk or run. With light therapy, you must stick to the same schedule every day of the week. If you sleep in on the weekend, you can set back all the progress you’ve made up to that point.

The body naturally produces the hormone melatonin at night when it is dark, but melatonin production varies from person to person. Taking a melatonin capsule 3-4 hours before the desired bedtime will help a night owl feel sleepier earlier than they usually do. Think of this new routine with light therapy and melatonin as a sleep diet, and be diligent with it.

Another option to reset the body clock is chronotherapy. Rather than trying to go to bed earlier than usual, night owls can try going to bed two hours later each night until they reach their desired bedtime. This process can be successful, but it takes about two weeks. Few people have such control over their schedules for that length of time to follow through with the plan.

Another strategy for groggy night owls is the midday coffee nap. When you feel tired, adenosine, a chemical that promotes sleep, circulates throughout the body. When you fall asleep, adenosine levels drop. Caffeine competes with adenosine, preventing it from being received by the brain. So, you feel less sleepy. Since it takes 20 minutes for caffeine to take effect, quickly drink a half a cup of coffee or so on your lunch break, then set your alarm for a 20-minute nap. This way, the body doesn’t get into the deep sleep state. You can also just rest or meditate during that time if you prefer. The caffeine starts to kick in at the end of the 20 minutes, and you also have the energy boost from the quick nap or rest. Just make sure that you don’t consume caffeine any time past 2 p.m., or you’ll have a more difficult time getting to sleep at bedtime.

Whether you’re a night owl or a morning bird, or anything in between, make sure the sleep you get, whenever you get it, is on a comfortable and supportive mattress. This way you’ll wake up refreshed no matter what time it is!

Sources:

• https://www.sciencedaily.com/terms/circadian_rhythm.htm
• https://www.sciencedirect.com/science/article/pii/S0960982212003259
• https://www.vox.com/science-and-health/2015/12/18/10450300/case-against-sleeping-in
• https://www.healthline.com/nutrition/coffee-nap
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3011935/

This blog provides general information about sleep and sleep products. The words and other content provided in this blog, and in any linked materials, are not intended to replace a one-on-one relationship with a qualified heath care professional. This blog should not be construed as medical advice or used to diagnose, treat, prevent or cure any disease or condition. If the reader or any other person has a medical concern, he or she should consult with an appropriately-licensed physician or other health care professional. This blog is not a substitute for professional medical advice, diagnosis or treatment, and should not be relied upon to make decisions about your health or the health of others. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog or elsewhere on bettersleep.org. If you think you may have a medical emergency, immediately call your doctor or dial 911.

’Twas a night close to Christmas, and all through your house,

Nobody’s awake. Not your kids. Not your spouse.

It’s late in the evening. And your day is a wrap.

So you settle in for a long winter’s nap.

But you’re tossing and turning. Your brain’s all a scatter.

“I’m wide awake! Ugh! What’s the matter?!”

It’s been tougher to sleep. There must be a reason.

Turns out your problems may be caused by the season.

Like it or not, the changing seasons impact your sleep. Now that winter is near, you’ve got some new challenges to face. Here’s a quick guide on some factors that can hamper sleep in winter and what you can do to survive the season.

Gingerbread Cookies. And Eggnog. And Ham. And Christmas Ale. And …

From Thanksgiving through New Year’s Eve, we’re surrounded by tasty foods and delicious beverages. Changes in your eating habits during the holidays, like having meals later than normal or consuming extra caffeine throughout the day, can disrupt your sleep with heartburn, indigestion, insomnia or just a few extra middle-of-the-night bathroom visits.

It’s not just you that can suffer from holiday overindulgence. Alcohol relaxes your muscles, including those in your mouth and throat, which can compromise your airways. Translation: loud snoring and a sleep partner who’s wide awake.

SURVIVE IT: To avoid sleep Scrooges, like insomnia and heartburn, be mindful of what and when you eat. Try limiting caffeine, alcohol or heavy meals to the early evening. (Still tossing and turning at night? Try a sleep aid.)

A Season-Long Dry Spell

Cold air is drier air. Dry air leads to chapped lips, itchy skin, scratchy throats and dry noses. At best, these uncomfortable conditions can annoy you when you’re in bed trying to get to sleep. At worst, they leave you vulnerable to colds and infections. And we all know how hard it is to get restful sleep when you’re sick.

SURVIVE IT: Try using a humidifier in your bedroom to keep your nasal passages moist. (We like models with aromatherapy capability. Especially when used with lavender essential oil.) Drink plenty of fluids. Take warm, not hot, showers and apply lotion right after you towel off to lock in moisture for your skin.

Chill Time

The frigid temperatures and whipping winter winds outside drive us inside, where we immediately kick up the thermostat to 72°F or more. (Guilty, as charged.) That’s fine when we’re awake. But our body temperature naturally falls when we sleep. Rooms that are too warm can disrupt this biological sleep pattern, keeping us awake.

SURVIVE IT: The ideal bedroom temperature is around 65-67°F. Set your programmable thermostat to drop to that level shortly after your usual bedtime so you’re cozy and warm when your head hits the pillow, but cool as a snowman once you’re asleep.

Shedding Light on Melatonin

Melatonin is a sleep-promoting hormone produced by your brain in response to darkness. Gloomier days and earlier sunsets in winter can trigger melatonin release throughout the day, leaving you feeling groggy in the morning and fatigued by mid-afternoon.

Unfortunately, you may also feel more awake at bedtime because you never got the distinct, intense release of melatonin that you did during summer when long, sunlit days turn to dark nights.

SURVIVE IT: Regulate your melatonin and your internal clock by getting ample exposure to daylight during the winter. Sit by a window right after you wake up. Bundle up and take a walk at lunch.

Sources:

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4334454/
• https://www.health.com/sleep/sleep-better-winter
• https://www.wsbradio.com/weather/cold-air-dry-air-low-indoor-humidity/NtFy5HD9Gp4uqfyBUVFSuM/
• https://www.verywellhealth.com/aromatherapy-for-sleep-89673
• https://www.alaskasleep.com/blog/sleep-tips-for-the-holidays
• https://health.clevelandclinic.org/can-best-combat-effects-dry-winter-air/

This blog provides general information about sleep and sleep products. The words and other content provided in this blog, and in any linked materials, are not intended to replace a one-on-one relationship with a qualified heath care professional. This blog should not be construed as medical advice or used to diagnose, treat, prevent or cure any disease or condition. If the reader or any other person has a medical concern, he or she should consult with an appropriately-licensed physician or other health care professional. This blog is not a substitute for professional medical advice, diagnosis or treatment, and should not be relied upon to make decisions about your health or the health of others. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog or elsewhere on bettersleep.org. If you think you may have a medical emergency, immediately call your doctor or dial 911.

Are you tossing and turning at night and daydreaming of getting better sleep during the day? From diet plans to 6-minute lunch break workouts, we’re constantly looking for fixes that will make our lives better. The same goes for sleep. By exploring different types of sleep aids, you might find something that will help you get the extra zzz’s you need.

Alternative Sleep Solutions

Before you head to the pharmacy and go the medication route, there are many non-medicinal sleep solutions that can help you get a great night’s sleep. As with anything, it’s important to run these sleep remedies by your doctor first, especially if you’re trying something new.

• Yoga nidra is one type of yoga that relaxes your muscles, and brings your mind and body to rest. Consider doing a few simple stretches before bed so you can fall asleep easier.
• Exercise is not only beneficial to your overall health, but it plays an important role in getting your body ready for sleep. Have your workouts completed at least 2 hours before bedtime, so your body has enough time to rest.
• Soothing scents such as chamomile, jasmine and lavender can help your body relax and prepare for sleep. Treat yourself to a little aromatherapy by spraying your pillow with lavender or chamomile before bedtime.
• Caffeine is great at keeping you alert in the morning, but it stays in your system longer than you might think and can disturb your sleep. Try consuming caffeinated beverages in the morning and if you need to sip on something before bed, banana tea and warm milk are a couple of great options.
• A weighted blanket is another option if you have trouble sleeping, because it offers a sort of deep pressure stimulation that’s been found to calm down adults. According to the American Academy of Sleep Medicine, the blankets feel like you’re having the best hug of all time and they may help people with chronic pain, anxiety or depression sleep better at night.

Natural Sleep Aids and Remedies

For all of you flower children out there, don’t worry. There are plenty of other natural sleep aids to choose from as well – some involving actual flowers! Here’s a list of some sleep-promoting supplements that help you fall asleep faster, promote better sleep quality, or both:

• Melatonin is a natural hormone that alerts our bodies that it’s time to sleep. It’s particularly effective for those who need to sleep when it is light outside – such as shift workers and people experiencing jet lag.
• Valerian is a tall, flowering grassland plant with sleep-friendly compounds that seem to be most effective when taken regularly for two or more weeks. However, it may not be safe if you’re pregnant or breastfeeding.
• Lavender, a plant, produces purple flowers that when dried have many practical uses. The soothing smell of lavender which is thought to help those suffering from mild insomnia.
• Passion Flower is a popular herbal remedy for insomnia. It’s thought to be more effective when consumed as a tea than a supplement, but evidence is weak in general.
• Glycine is an amino acid shown to lower body temperature, readying the body for sleep. You can buy glycine in pill form or as a powder to be diluted in water. Another option to consider is to simply eat foods that are rich in the nutrient, such as meat, eggs, beans, spinach, kale and cabbage.

Pink or White Noise

Have you ever listened to tracks like “Waves Crashing at Night” or “Relaxing Rainforest Sounds” in bed to help you nod off? If so, you are using another type of sleep aid. Two types of sound have been proven to help some people fall asleep at night: pink noise and white noise.

Although similar, our ears typically hear pink noise as being even or flat, while white noise sounds more static. According to the Cleveland Clinic, pink noise enhances brain activity that’s associated with the deep phases of sleep. (In a recent study, pink noise increased deep sleep and dramatically improved memory in elderly adults.) White noise, in comparison, is ideal for tuning out sounds that are disrupting sleep, such as your partner’s snoring. There hasn’t been a study comparing pink noise to white noise, but researchers say both may help us catch more zzz’s.

Good Sleep Habits Should Come First

There are tons of nonmedicinal sleep aids to choose from. But before you decide on one, make sure to try these helpful tips for getting a good night’s sleep first:

• Meditate before bed if needed. Turning off your worries and thoughts is essential if you’re going to sleep well.
• Schedule a sleep appointment. Going to bed at the same time each night will get your body into the habit of regular sleep.
• Unwind into the evening. Set up a relaxing routine that you do each night before bed, to help signal to your body that sleep is coming.
• Get a good mattress. An old or lumpy mattress can cause you to lose sleep and feel achy.
• Create a sweet sleep suite. A cool, comfortable bedroom that is free of electronic devices will set you up for a good night of sleep.

Talk to Your Doctor

If you’re still not getting a good night’s rest after trying different sleep aids, you may have a sleep condition that would need additional treatment. Be sure to share any concerns you have with your doctor, so you can get back to sleeping well at night.

Sources:

• https://www.sciencedaily.com/releases/2016/06/160614114045.htm
• https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep-aids/art-20047860
• https://www.healthline.com/nutrition/sleep-aids
• https://www.mayoclinic.org/diseases-conditions/insomnia/expert-answers/valerian/faq-20057875
• https://health.clevelandclinic.org/why-pink-noise-might-just-help-you-get-a-better-nights-sleep/
• https://www.webmd.com/women/features/sleep-gadgets-apps-tips#1
• https://www.webmd.com/sleep-disorders/news/20180402/seeking-better-sleep-under-a-weighted-blanket

This blog provides general information about sleep and sleep products. The words and other content provided in this blog, and in any linked materials, are not intended to replace a one-on-one relationship with a qualified heath care professional. This blog should not be construed as medical advice or used to diagnose, treat, prevent or cure any disease or condition. If the reader or any other person has a medical concern, he or she should consult with an appropriately-licensed physician or other health care professional. This blog is not a substitute for professional medical advice, diagnosis or treatment, and should not be relied upon to make decisions about your health or the health of others. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog or elsewhere on bettersleep.org. If you think you may have a medical emergency, immediately call your doctor or dial 911.

Modern society has brought a lot of light into our lives. Streetlights to guide us, warning lights to alert us, floodlights to protect us. All of which are good. But all that light isn’t always positive – particularly at night. Here’s an illuminating fact: the negative effects of using LED and blue lights at night can be both mental and physical, and they far outweigh any perceived benefits. Hmmm. Sounds like it’s time to come to the dark side – at least after the sun sets.

The Magical Sleep Hormone

To understand the relationship between light and sleep, let’s start by getting to know melatonin – a powerful hormone that helps us fall asleep. Melatonin is a crucial part of our internal biological clock, or to use the scientific term, the circadian rhythm. As nighttime approaches, our bodies naturally produce higher levels of melatonin. When we expose ourselves to bright light during that time, it throws our clocks out of whack and stops the much-needed melatonin from being produced. The result? It’s harder to fall asleep and stay asleep.

Lost Sleep Is Just the Beginning

Losing sleep matters. In fact, research has shown that it can lead to all sorts of issues, from irritability to memory impairment, illness and disease. Melatonin and cortisol, hormones produced at night, can even play important roles in fighting off cancer.

To test this theory, Dr. Richard G. Stevens, cancer epidemiologist and professor at the University of Connecticut Health Center, injected lab rats with breast cancer-causing agents. Half also received injections of melatonin. The rats who received melatonin avoided getting cancer, while the other rats did not.

To lower our risk for getting cancer, it’s important to get a good night’s rest – and a dark room is the best way to guarantee we get those zzz’s.

Shedding Light on Depression

Lighting up our homes in the evenings can also clinically darken our moods. A recent study in Japan showed a strong association between low-level light exposure at night and depressive symptoms in elderly adults. And while this experiment focused on the elderly, study co-author Kenji Obayashi warns that the effects might be even more pronounced among younger people, whose eyes are more sensitive and register more light. Simply falling asleep with the TV on or spending time online before bed can be enough to bring on depressive symptoms in a person of any age.

With that in mind, it’s probably a good idea to shut out as many light sources as possible before you turn in for the night, especially LED ones. The good news is that if you do experience some night-light-related depression, you can easily reverse the effects by changing your habits.

The Right Kind of Light

Now before you throw out all of your night lights, consider this: not all light at night is bad for you. Blue light, the type of bright light that comes from natural sunlight and the LCD/LED screens of our electronic devices, can boost our attention, reaction times and moods during the day. But at night, it disrupts our biological clocks and makes our bodies think we should stay awake when all we need is sleep. Reddish or orangish lights, on the other hand, are the least likely to suppress melatonin production and interfere with sleep. Investing in a few dim, red night lights is one way to appease kids who are afraid of the dark.

Sleep Safely and Soundly

Leaving lights on at bedtime can lead to unsatisfying, disrupted sleep, not to mention all sorts of health risks. Keep these tips in mind to protect yourself from harmful blue light and to get better quality sleep.

• Power down your electronics. Before you hit the pillow, turn your TV, laptop and phone to “night mode” and limit your use of other blue light, such as LEDs, at least an hour before bed. When your electronics are in “night mode,” they will have yellow screens instead of blue ones and won’t distract you before bedtime.
• Healthy sleep equals stress-free sleep. Turn your bedroom into a worry-free zone right before you hit the hay. Since blue light disturbs sleep, keep your electronics away from you so you won’t be tempted to check anything in the middle of the night.
• An app may be your answer. Can’t seem to break your habit of using electronics at night? Install an app to filter out the blue wavelengths for you.
• Pure darkness is key. Set yourself up to sleep better by using blackout curtains and/or a sleep mask.
• Dim the lights down low. Install dimmer switches so you can lower the lights at night to help your body prepare for sleep.

Let There Be Light! (In the Morning, That Is…)

While you want a dark bedroom for sleeping, waking up to light in the morning is actually a good thing. Exposure to natural light helps boost your mood and increase levels of energy and alertness, so open the curtains as soon as you’re up and at ’em!

If you wake up before the sun does, there are other types of light that are safe to use in the morning. Lower-wattage lightbulbs (between 45 and 50 watts) offer gentle light. Smart lightbulbs change color, and while you can program them to switch to yellow/amber lights to help you sleep at night, you can also have them change to brighter lights in the morning.

What if I Still Can’t Fall Asleep?

If you follow these tips and still have struggles sleeping, talk to your doctor to see if you have underlying issues, like a sleep disorder, that may need to be treated. They just might shine a light on the path to quality sleep.

Sources:

• https://www.nytimes.com/2017/02/10/realestate/light-bulbs-that-help-you-sleep.html
• https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side
• https://www.nytimes.com/2018/03/05/well/family/children-sleep-light-melatonin.html
• https://www.cnet.com/how-to/why-your-next-light-bulb-should-be-a-smart-bulb/
• https://www.medicaldaily.com/lack-sleep-light-night-can-raise-cancer-risk-238184
• http://time.com/5189387/dark-room-sleep-study/ https://www.dailymail.co.uk/sciencetech/article-2178090/Too-light-night-causes-depression.html

This blog provides general information about sleep and sleep products. The words and other content provided in this blog, and in any linked materials, are not intended to replace a one-on-one relationship with a qualified heath care professional. This blog should not be construed as medical advice or used to diagnose, treat, prevent or cure any disease or condition. If the reader or any other person has a medical concern, he or she should consult with an appropriately-licensed physician or other health care professional. This blog is not a substitute for professional medical advice, diagnosis or treatment, and should not be relied upon to make decisions about your health or the health of others. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog or elsewhere on bettersleep.org. If you think you may have a medical emergency, immediately call your doctor or dial 911.