Best of 2011 – Sleep

Looking back on 2011 – another topic that seemed to be dear to many hearts was sleep, or the lack of it. While creating material on the subject of full-spectrum light we wrote about this topic a number of times.

 

The key out-take is that we need to alternate full-spectrum and dim light at the right times (ie full-spectrum during daylight hours and dim light in the evening) in order for our circadian rhythm to allow us to sleep soundly at night.

 

 

 

 

Circadian rhythms and how to check yours

 

Jet Lag and Light

 

Why is circadian disruption relevant?

 

Why is Melatonin so important?

 

Do iPads Cause Insomnia?

 

And we weren’t the only ones who were writing about this subject. Our weekly round-ups had regular entries on the topic of sleep – whether it be how to get to sleep, how not to go to sleep and sometimes how to stay awake longer than you normally could.

 

How to wake up
33 Tips for Better Sleep
Increase your melatonin. Ideally it is best to increase levels naturally with exposure to bright sunlight in the daytime (along with full spectrum fluorescent bulbs in the winter) and absolute complete darkness at night.

 

How not to fall asleep when you shouldn’t
How not to fall asleep at work
Working in an office with bad lighting could be sapping your energy. “Tests have found that full-spectrum lighting, which simulates daylight and promotes better vision – will boost your energy levels as well”

 

Some Tips for staying awake during the ashes « The Sleep Geek
Having full spectrum light bulbs in the room where you are watching the cricket will help to keep you awake during play – they mimic the sun and your body will assume that it’s daytime and therefore feel more awake. …

 

How to get to sleep
Sound Asleep Curtains Review
If you sleep at night, which most people do, try to get at least 30 minutes of full spectrum light during the day, especially first thing in the morning. This light will cue your body to induce sleep at night.

 

How sleep patterns change as you age
If you cannot obtain direct sunlight, try a full-spectrum light. – Keep a Regular Sleep Schedule – Try to go to bed and awaken at the same time each day. – Avoid Stimulants – Nicotine, caffeine, alcohol all act as stimulants that can …

 

Stress: Why is it bad, and how can we minimize it?
If your sleep cycle has become irregular due to your consistently bad sleep habits, simply reset it by exposing yourself to bright, full spectrum light in the morning, and minimizing exposure to light within two hours of desired bed …

 

How To Beat The Sleep Robbers
Day-Llight Therapy: Not the same thing as ordinary indoor lighting, exposure to the daylight spectrum of light does a better job than a caffeinated drink for relieving a drop in alertness, energy and mood during the midafternoon.

 

A Good Night’s Sleep: Essential for Health
Like with diet, there isn’t a “one size fits all”; however, if you are experiencing sleep difficulties, try a few of these easy inexpensive possibilities: 3 mg of the hormone melatonin about one half hour before bed; no television or computer work an hour before going to sleep; reading with a full spectrum light bulb; sleeping with eye shades if you can’t make your bedroom completely dark.

 

Nite, Nite, Sleep Tight – Holistic Health – Medicine Blog …
Avoid nightlights or overhead lights once you turn in. One article suggests keeping a flashlight (not LED) at bedside for trips to the WC or to let a pet out. Get enough natural light during the day either outdoors or with full- spectrum …

 

Sleep as a SAD symptom
Feeling S.A.D.? Follow these Tips to Beat the Winter Blues
If your room is dark and that is what makes you less active at home, then you can install full-spectrum light bulbs in every room of your home in order to mimic the sunshine. Full-spectrum high-quality beaming light is vital when there is a short supply of natural sunlight. It will help you to get a better sleep, mental clarity, improved concentration, good mood, plus a stronger immune system.

 

Ten Tips for Staying Healthy This Winter
Even a short stint out in the sun can help your mood, enhance your sleep, and help you feel like you don’t live in a cave. If you struggle with seasonal depression (Seasonal Affective Disorder, or SAD) get a full spectrum light and spend some time in front of it. 

 

Health tips for January from Hazel Courteney
This is why we tend to feel more depressed and sleepy during the winter months. therefore, get out into the daylight as much as you possibly can, especially in the mornings, and if you work in an office without full spectrum lighting …

 

How to steer clear of Winter Blues
To counter this, you could increase the amount of full spectrum light you are exposed to with full spectrum light bulbs and/or a light box. It is reported that you will feel some relief from sleepiness and even premenstrual moodiness or …

 

 

Related posts:

  1. How light affects sleep quality
  2. Blue-enriched white light in the workplace improves self-reported alertness, performance and sleep quality
  3. Best of 2011 – Care of Chickens and other birds

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