Khaberni - Proper lighting helps the body prepare for sleep and contributes to quicker falling asleep. Therefore, it is recommended, two hours before bedtime, to avoid cold and blue light, and choose warm and dim lighting sources.
Dr. Alexander Froblevsky, the assistant professor at the Institute of Clinical Medicine at Pirogov Medical University, notes that the secret to maintaining health and productivity lies in balancing periods of body activity and rest. An imbalance of this balance, especially sleep patterns, leads to fatigue and stress. Artificial light is one of the most significant factors affecting sleep, although many overlook its impact.
He says, "Scientifically, this process is regulated by two main hormones. The first is melatonin, known as the 'night hormone,' which is secreted in the dark and is responsible for sleep and maintaining its depth, although its production is negatively affected by exposure to bright light, especially that of the cold spectrum. The counterpart hormone is cortisol, or 'wakefulness hormone,' as nighttime light exposure, especially from screens, can artificially stimulate its secretion, activating the sympathetic nervous system and suppressing sleep. Therefore, any source of light during rest acts as an alert signal to the body."
According to him, it is advised to stop using electronic devices two hours before bedtime, as the blue light emitted from their screens hinders melatonin production.
He adds, "It is preferable to replace it with warm and dim lighting that mimics firelight, alongside practicing calming rituals such as reading a physical book or taking a warm bath, as this type of lighting creates an atmosphere similar to sunset. Paying attention to sleep quality through lighting control is a fundamental element to maintain energy during the day, mental clarity, and long-term health."
