Much of our sleep patterns – feeling sleepy at night and awake during the day – are regulated by light and darkness. Light - strong light, like bright outdoor light (which is brighter than indoor light even on cloudy days) - is the most powerful regulator of our biological clock. The biological clock influences when we feel sleepy and when we feel alert. As a result, finding the balance of light and darkness exposure is important. Bright light helps to keep you awake during the day, but in the evening prior to sleep, bright lights can be disturbing.
What to do: Make sure to expose yourself to enough bright light during the day. Find time for sunlight, or purchase a lightbox or light visor to supplement your exposure to bright light. At bedtime, think dark: a dark bedroom contributes to better sleep. Try light-blocking curtains, drapes or an eye mask. If you find yourself waking earlier than you'd like, try increasing your exposure to bright light in the evening. It may delay sleep onset but as little as one to two hours of evening bright light exposure may help you sleep longer in the morning. Also, make sure to avoid light if you wake up in the middle of the night to go to the bathroom. Minimize light by using a low illumination night light.
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