Discuss the benefits of turning down the lights after sunset on sleep and mental health

The Relationship between Dimmed Lights and Sleep Quality

In this tech-savvy modern era, exposure to artificial light, particularly after sunset, has become a routine part of our lifestyle. However, research suggests that reducing light exposure during the evening hours can play a significant role in improving sleep quality (Harvard Medical School, 2012).

Benefits on Sleep and Circadian Rhythm

Artificial light after sundown can interfere strongly with our body’s circadian rhythm, the internal clock that regulates sleep/wake cycles. This happens because light influences the production of melatonin, the hormone that controls the circadian rhythm. Less light signals the brain to produce more melatonin, leading to sleepiness. Conversely, exposure to light suppresses melatonin production, thus making us more alert (Harvard Medical School, 2012).

Contributions to Mental Health

On top of enhancing the quality of sleep, controlling light exposure after sunset contributes significantly to mental health. It helps to decrease sleep disturbances and insomnia that are frequently associated with various mental health disorders like depression, anxiety, and bipolar disorder (Shochat, 2012). Improved sleep quality consequently leads to better stress management, cognitive function, mood regulation, and overall mental well-being.

References:

Harvard Medical School. (2012). Blue light has a dark side. Retrieved April 11, 2021, from http://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side

Shochat, T. (2012). Impact of lifestyle and technology developments on sleep. Nature and Science of Sleep, 4, 19–31. doi:10.2147/NSS.S18891