Page 8 - Fitness Guide - 25 Hacks to Get Your Sleep Back

3 Control indoor lighting

Nowadays, we're experiencing a lot less
darkness within a 24-hour period of time

than our ancestors. According to a 2011
study, room light (<200 lux) compared to

dim light (<3 lux) suppresses melatonin
production in 99% of individuals. (13)

Blue LED bulbs have a doubly harmful
effect as they create short wavelengths

of light, which is close to daylight. As the
sun sets, make sure to monitor your

indoor lighting environment. Provide the
spectrums of red, orange, and yellow

colors to induce sleep and melatonin
production. Dim your lights with dimmer

switches and turn off unneeded lights.

Blue light-blocking bulbs, salt lamps, and
candles do not affect melatonin

production.

4 Sleep in a cave

The pineal gland releases greater amounts of melatonin when it is dark.
Even a small amount of light at night can disrupt the circadian rhythm

and melatonin production. (14) Your red blood cells (RBC) are sensitive to
light, and if you receive light on your skin, it will reduce the amount of

melatonin secreted. Install cotton blackout curtains to block the light from
outside. Remove all light sources, including light coming from TVs, alarm

clocks, LEDs, fire alarm boxes, etc.

25 hacks to achieve better sleep quality Page| 5