Scientists recommend that we get plenty of sunlight in the first half of the day, especially in the mornings, to suppress melatonin and help the brain feel energized and awake.Ĭonversely, once nighttime rolls around, one should avoid too much artificial light from light bulbs, lamps, and electronics in order to allow their melatonin to reach the appropriate levels to signal to the brain that it's time for bed. “While our circadian rhythm is controlled by a handful of genes, it also relies heavily on cues from sunlight. “The first is our sleep homeostatic function, which detects how much sleep debt we build up during the day, and the second is our circadian rhythm, our 24-hour biological clock, which tells us what time of day to be awake and asleep,” she explains. Regarding sleep and wakefulness, she says both are controlled by two systems in the brain. “People who have insomnia or poor sleep are especially susceptible to circadian dysfunction, so they need to be consistent with their light therapy.” “It can be extremely good for sleep quality, health, and well-being,” she tells TZR in an email. Chelsie Rohrschieb, lead sleep specialist at sleep management platform says using light therapy is another great way to strengthen and regulate your circadian rhythm. But if insomnia is still an issue, light therapy can improve your sleep. When it comes to getting quality sleep, you probably have heard all the tips and tricks: limit blue light devices, don’t exercise too close to bedtime, and try to go to bed at the same time every night.
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