How to work at night, productively

In our post-industrial revolution society, artificial lighting has become a cornerstone of modern living. Yet, this pervasive light exposure poses significant risks to our health, particularly concerning our sleep cycles. This guide explores the effects of various lighting types, including overhead, fluorescent and LED lights, and candlelight, on melatonin production and sleep patterns.

Understanding the Effects of Lighting on Melatonin

Overhead Lighting

Overhead lights, although essential for daily activities, can disrupt natural circadian rhythms by creating a perpetual daylight environment (Sleep Foundation). Even a small amount of light in the room can hinder melatonin production, making it difficult for your body to transition into a restful sleep state (NHLBI).

Fluorescent and LED Lighting

These light sources are known for emitting substantial blue light, which suppresses melatonin production—essential for regulating sleep cycles (NCBI). The widespread use of these lights since the invention of the lightbulb has been linked to increased risks of obesity, depression, sleep disorders, and even diabetes (DarkSky International).

Candlelight

Candlelight, with its warm and dim glow, offers a beneficial alternative to artificial lighting, helping maintain melatonin levels and promote relaxation (Bloom Remedies). While comprehensive research confirming the neutral impact of burning candles on sleep cycles is limited, their calming effect is well-regarded for supporting a restful pre-sleep environment.

Practical Steps to Optimise Light Exposure

1. Device Settings: Applying Red Light Filters

  • iOS/MacOS Devices: Navigate to Settings > Accessibility > Display & Text Size > Colour Filters, and enable a red hue. You can also use Night Shift under Display & Brightness settings to automatically reduce blue light exposure in the evenings, however this is less effective.
    • Using the Shortcuts app, you can also create an automation for this to activate after sunset and deactivate before sunrise. For Mac, you may not be able to automate it, but you can create a shortcut button.
  • Android Devices: Access Display settings to activate “Night Light” or “Blue Light Filter.” Apps like “Twilight” offer further customisation, letting you adjust your screen to deeper red tones.

2. Utilising Red Lighting in Your Environment

  • Replace overhead lighting with red or RGB LED bulbs to mitigate blue light exposure in evening environments. This small change can significantly improve your sleep quality by supporting natural melatonin production.

3. Automating Light Settings with Technology

  • f.lux: This software can adjust your screen’s colour temperature according to the time of day, reducing blue light exposure during the night.
  • IFTTT & Tasker: These apps automate device settings to enable red light filters or dim screens based on local sunset times, ensuring your environment remains optimised for sleep.
  • Philips Hue: Some smart light bulbs like Hue and Wiz offer circadian lighting to automatically change the temperature of your lights depending on the time of the day – just be sure to activate it.

4. Embracing Candlelight

  • Incorporate candlelight into your nightly routine to create a peaceful atmosphere

Integrating Solah’s Values

These lighting adjustments align with Solah’s mission to harmonise health practices with spiritual observance. Optimising light exposure enhances both productivity and spiritual wellbeing, fostering a balanced, fulfilling lifestyle.

Yet, light exposure is merely one facet of the holistic approach we encourage. True health encompasses multiple elements, and aligning your life with these is essential. Without habits like maintaining a consistent sleep-wake schedule, you may still find yourself waking up tired each morning. Solah guides you to embrace this comprehensive view taking a phased approach, ensuring every aspect of your wellbeing is attended to.

Conclusion

By understanding how various lighting affects sleep and using appropriate technologies, you can craft a sleep-friendly environment that bolsters your overall health. Implement these strategies to experience improvements in sleep quality and daily performance.

In reading this guide, you might have recognised the impact of artificial lighting on your sleep and health. You’re not alone in seeking a lifestyle that aligns more thoughtfully with your natural rhythms. At Solah, we understand the struggle of navigating a world full of digital distractions while trying to stay true to your values and wellbeing.

We invite you to explore how Solah can be your partner on this journey. By harmonising your daily routines with both spiritual and scientific insights, Solah empowers you to achieve a balanced, productive, and spiritually aligned life. Whether it’s managing your schedule around natural light or integrating routines to maximise your sleep quality, Solah offers the tools to elevate your wellbeing and personal fulfilment.

As you embark on this path of transformation, remember the importance of resting well with regular sleeping and waking times. Solah is here to support you every step of the way.