IF YOU use smart lights in your home, then you may be able to improve your sleep, one expert says.
There are plenty of obvious tricks to help you sleep better, but one you may not have heard about is using your smart lightbulbs.
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Smart lights that utilize Bluetooth or Wi-Fi, such as Philips Hue lights, are becoming increasingly popular.
Not only are they more inexpensive than traditional light bulbs, but they also fill your home with fun-colored lighting.
These bulbs are not just fun though, they can also help you to get a better slumber, which has both mental and physical benefits.
“Exposure to different colors of light at various times within the sleep-wake cycle can be one way of helping to facilitate better quality rest and a nifty way to bio-hack your sleep,” neurobiologist and head of research at Emma sleep, Dr. Verena Senn told T3.
“Our circadian rhythm is a central circuit that is sensitive to light, called the suprachiasmatic nucleus, which controls the production of the hormones that support us when we sleep and when we wake,” Dr. Senn added.
Red hues to help you sleep
According to one study, basking in red light in the hours before bed can support a healthier sleep.
“The study showed the effectiveness of red light therapy exposure in increasing melatonin levels – a hormone associated with controlling sleep – and boosting the quality of sleep,” Dr. sen said.
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She added that red light’s lower brightness and warmer hues also help your body relax, which can lead to a better night’s sleep.
Many smart lights, such as those manufactured by Wiz, come with pre-installed color schemes that are meant to promote sleep – these can be found in the app you use to set up your bulbs.
Cool hues for the morning
In the same way that certain colors can enable you to sleep better, some can help you to wake up easier in the morning.
Cooler hues, found on the blue light spectrum, mimic the morning sun which can promote a feeling of alertness throughout the day.
Furthermore, Dr. Senn said that “in the morning, exposure to bright, colder-colored light – such as morning sunlight – will actually aid sleep later that night.”
Blue light throughout the daytime
Blue light – the kind emitted from your phone or laptop screen – can disrupt your sleep cycle, many studies have shown.
“[Blue light] will disrupt your melatonin production, making it more difficult to fall asleep,” Dr. Senn said.
Therefore, it’s best to limit your usage of these devices to the daytime only.
Dr. Senn specifically suggests avoiding screens for at least an hour before bed.
However, for those who can’t, then switching your devices to night mode can help to minimize the effects of the blue light.
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