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June 21, 2022
Starting with the blue light emitted by electronic devices, luminosity is considered one of the great villains of sleeping well. But did you know that there is a way to have it as an ally of your night’s sleep? And, most importantly, what is the best light for the bedroom?
It is important to note that we are talking about light itself and not about decoration. This is a personal option, according to taste, style, and needs.
But lighting isn’t personal, because there is a kind of bedroom light that induces sleep (or at least doesn’t disturb it) and a kind that disrupts sleep. And no one will consciously choose the latter.
The decision must be made considering two criteria: color and energy efficiency.
Color: White lights allow you to see better, but they are also stimulating, and therefore bad for environments that need to convey comfort, such as the bedroom. Yellow light bulbs create a cozy, relaxing and peaceful atmosphere, which is perfect for resting. Along the way, we can still find neutral lights, which allow having a more real perception of the colors of objects.
‘In the nocturnal environment, the intensity of light needs to be lower and the color temperature in household projects has to approach the tone of fire flame to help reduce the rhythm and rest’, says Antonio Carlos Mingrone, owner of an architecture office specializing in light design, in an interview with Casa Vogue magazine.
Energy Efficiency: Contrary to popular belief, color does not affect the energy consumption of a light bulb. That is, yellow light does not use more energy than white light just because it is yellow. It doesn’t ‘light up better’ either. All of this is defined by power. And in this regard, LED bulbs are the champions.
In short: the best light for the bedroom is yellow LED bulbs, because it is the least violent to our circadian rhythm and the friendliest to the energy bill.
Choosing the best light for the bedroom also involves choosing the best light sources. And in this case, modern light fixtures are the right choice, especially for those who like to read before bed, a habit that is part of many people’s sleep hygiene.
But by emitting a weaker, diffused light, vintage table lamps illuminate the bedroom enough for you to see the words without having to strain your eyes and without disturbing the beginning of sleep.
Conversely, leaving all the lights on until late will inevitably impair the production of melatonin by the pineal gland. That is, instead of reading help you relax and sleep, it will end up being harmful.
This diffused light is also useful, for example, for you to get up in the middle of the night to go to the bathroom without having to turn all the lights on or, worse, use your cell phone to do so.
Rather than not to harm bedtime light can sometimes be an ally to treat sleep disorders related to the circadian rhythm, including cases of insomnia. This is called light therapy.
Also known as phototherapy, it involves using exposure to controlled light to help gradually change the sleep patterns of a person with extreme chronotypes. For this, an artificial light box that simulates sun exposure, but without the damage caused by UV rays, is used.
This exposure occurs in shifts that typically range from 30 to 90 minutes. The time, on the other hand, depends on the sleep characteristics, symptoms, and lifestyle of each person, but usually occurs in the morning. If available, sunlight can be used instead of the box, provided it is done with appropriate protection.
Light therapy is not recommended for people with cataracts or other vision problems – who have a medical or medicinal sensitivity to light – or whose insomnia is unrelated to the circadian rhythm (for example, those who have difficulty getting sustained sleep).
On the other hand, phototherapy has also shown results in treating some cases of depression and even Alzheimer’s.
Clarity is essential for a quality sleep; after all, its absence triggers the production of melatonin.
Just know how to choose the light for the bedroom and use it appropriately. This applies even to those who do not have sleep disorders. Want to wake up better? Let the light in! Want to sleep better? Do this too (except at night).
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