QUESTION: How does lighting affect sleep?
Lighting plays a fundamental role in the regulation of human circadian rhythms and directly affects the quality of night rest. Special light-sensitive cells in the retina of the eye react to the level of illumination and transmit signals to the brain, controlling the production of the sleep hormone melatonin.
The blue spectrum of light, emitted by screens of smartphones, tablets, laptops, and modern LED lamps, is especially dangerous for the evening. This spectrum effectively suppresses melatonin production, tricking the brain into thinking that it is still daytime.
To minimize the negative impact of light on falling asleep, it is recommended to follow simple rules.
In the morning, the situation changes drastically, as bright daylight or sunlight is vital for a quick awakening. Morning lighting helps suppress the remnants of melatonin in the blood, increases alertness, and sets the body's internal clock for the new day.