As we aggressively go about our busy daily schedules in a world dominated by advancements in technology getting a sound sleep at night is a rarity. Most workers and employees nowadays try to balance work, family, and social lives hence most of them go to bed with a lot of issues to solve. It turns out that knowing how good our sleep quality is could be greatly influenced by something as simple as light. From the reflection on lamps below the darkness of the street to the shine of mobile phones, artificial lighting causes several health issues due to its effect of disturbing sleep. It’s time to examine the consequences of light pollution on sleep and what can be done to attempt to restore our nights.

Understanding Sleep and Circadian Rhythms

In order to be able to comprehend the effects of light pollution it is important to know the basics of sleep-wake cycles. Circadian rhythm is a physiological process by which organisms including human beings have a cycle of sleep wakefulness and other activities. It is kept constant with increased hours of light especially natural light.

At dusk, the production of melatonin – a sleep-stimulating hormone – starts. But when artificial light—especially blue light from screensgets introduced at night, our brains are duped into thinking that it is still morning. Such disruption can contribute to several sleep-related problems.

The Effects of Light Pollution on Sleep Quality

1. Difficulty Falling Asleep

Artificial bright light in the evening increases the time it takes to go to sleep. Research has it that individuals who are usually exposed to light when the sun sets take very long to sleep. The delay also has the effect of shortening the total number of hours of sleep which will determine the group’s energy levels in the following day.

2. Fragmented Sleep

It also disrupts sleep by a phenomenon known as sleep fragmentation which is defined as many breaks during the night. But this type of sleep is not restorative and allows a person not to get deep phases of sleep which is required to feel fresh in the morning.

3. Decreased REM Sleep

REM sleep is vital for mnemonics and emotional stability as well as for other cognitive processes. Light pollution affects the amount and quality of REM sleep, and their disruption may produce concentration and mood fluctuations during wakefulness.

4. Long-Term Health Risks

Exposure to artificial light at night has developmental effects that are associated with other diseases such as obesity diabetes and cardiovascular diseases, among others. When we disrupt our body’s natural clocks, it is hard for it to restore and maintain balance in hormones, stress levels, and the immune system.

Addressing Light Pollution in Your Life

While it may seem challenging to escape the clutches of light pollution, there are several practical steps you can take to improve your sleep environment and quality:

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Limit Screen Time Before Bed

Among all categories of stimuli that can affect the quantity and quality of sleep, the use of electronics is among the best to regulate. It is advisable to avoid using any of the screens at least one hour before bedtime. If you still need to use your phone or tablet, download blue light filtering apps or go to settings and enable “night mode” options which limit blue light emission.

Create a Dark Sleep Environment

The bedroom must be as dark as you possibly can make it. Hang up black-out curtains so that light from both the streetlights and neighboring buildings does not interfere with the baby. If it is impossible to maintain darkness, think of using sleep masks. Blindness also plays a major role in ensuring that you get a sound sleep in the night; the less light that penetrates through where you sleep the better it is.

Consider Light Therapy

Light therapy has proven useful to those who are affected by seasonal affective disorder or other sleep disorders. Light boxes use a light that resembles natural light that helps in the synchronization of the Body Clock. However, the decision to begin any therapy should not be made unless advised by a qualified healthcare provider.