HALEO | How to Optimize Your Lighting for Restful Nights?

Sleep plays a key role in our health and well-being. Discover how light can not only disrupt your sleep, but also improve it. Let’s dive into the impact of light on sleep, and discover how to create a lighting environment conducive to restful nights. 

Impact of ambient light on sleep

Whether it comes from the sun or from a screen, our lighting environment influences our biological clock. How do these light sources affect our sleep-wake cycle?

Managing blue light: a balanced approach

Blue light is currently the focus of much debate. It has also been found to increase alertness, memory, mood, and attention. It also plays a vital role in regulating our circadian rhythms. Blue light can have positive and negative impacts on sleep depending on its timing and other factors. Let's dive into it!  Most blue light comes from the sun, light-therapy lamps, and certain other sources. As a general rule, sources emitting a “cool” white light contain more blue light, while those emitting a “warm” yellow contain less blue light.  

Incandescent lights tend towards the warm end of the spectrum (less blue light), while fluorescent lights tend towards the cool end (bluer light). 

Useful tips:

• Benefit from exposure to blue light in the morning, to increase alertness and concentration. Give priority to outdoor sunlight, which is rich in blue light.
• Reduce your exposure to blue light at least 3 hours before bedtime, to maintain your sleep hormone production.
• Use blue-light filters on screens in the evening, to soften their impact.
  
  

Optimizing your lighting environment

Ambient light, whether from lamps or overhead lighting, plays a key role in synchronizing our biological clock. How can we avoid the disruptive effects of light in the evening?  

 Useful tips:

• Limit your exposure to bright light at least 3 hours before bedtime, to prepare your body for rest.
• Choose nighttime lamps with warm, yellowish lighting, to avoid affecting your biological clock.  
  

Adapt your workspace

Teleworking has changed our working habits. Our lighting environment plays a key role in our well-being. Discover how to adjust your workspace, so that you can get a great night’s sleep. 

Useful tips:

• Use software to adjust your screen brightness based on time of day.
• Use the customizable nighttime brightness feature on your computer.
• Choose a desk lamp with adjustable brightness, to optimize your concentration and rest. 
  
   Read also: The Impact of Sleep on Daytime Functioning

Choosing the right Light sources

When buying light bulbs, lamps, and ceiling fixtures, consider how they will affect your sleep. Here are some tips to create a lighting environment conducive to rest. 

Useful tips:

• Choose a light-therapy bulb with an intensity that adapts to help you wake up gently. In general, the light should be a 10,000 Lux and “white,” with no
  UV rays that could harm the eyes (a UV filter is recommended).
• Choose bulbs and lighting with warm tones, to encourage relaxation in the evening.
• Some smart light bulbs let you transition gradually between cool and warm light.
  
  

Use light to improve sleep quality

Light is a major factor in regulating sleep. By understanding its effects and adapting your lighting environment, you can optimize the quality of your nights and your overall well-being.