If you’re not a fan of sleeping in total darkness, circadian lighting, a light therapy that synchs with your body’s internal clock, is another simple yet effective way to access optimal sleep health.
Our bodies know when to wake up and wind down, but modern life—and technology—often prevents us from tuning in and listening to those natural signals.
Let’s learn more about this trending practice and how circadian light works to help us achieve deeper, quality slumber and contribute to our overall wellness.
What is circadian lighting?
Artificial and even natural light disrupts our sleep patterns. It keeps us awake when we should be dreaming, decreases our body’s ability to produce melatonin, and prevents us from drifting into deep, restorative periods of sleep.
Circadian lighting counters the disruptive effects of light on sleep hygiene by aligning with the body’s innate sleep-wake cycle through color, temperature, and brightness.
Bright blue-enriched morning light signals a gentle wake-up call and helps us feel energized before we fire up the coffee machine. When you crawl into bed at night, warm, low light lulls your body into a state of relaxation.
It also increases your body’s ability to naturally produce melatonin, which, according to the Mayo Clinic, is far more effective than supplements.
Circadian lighting is an affordable sleep investment with various options, including smart bulbs, dimmable lamps, and nightlights. They’re sold by online retailers, big box stores, hardware stores, and specialty sleep brands.
Circadian lighting counters the disruptive effects of light on sleep hygiene by aligning with the body’s innate sleep-wake cycle through color, temperature, and brightness.
What are the benefits of circadian lighting?
Beyond promoting deep, restful sleep, circadian light can reduce daytime fatigue and improve cognitive health, concentration, and physical and emotional wellness.
“Sleep touches so many aspects of overall health, such as weight management, cognitive functioning, mood regulation, and creativity,” says Leah Kaylor, PhD, licensed clinical psychologist. “Circadian lighting can also mitigate the effects of seasonal affective disorder.”
Circadian lighting’s edge over other sleep enhancers is that it requires zero human effort to reap its benefits. If you don’t have an evening wind-down routine—think meditation, breathwork, listening to soundscapes, journaling, or body scans—this solution does the work by simply turning it on. And if you have a nighttime ritual, circadian lighting will enhance it effortlessly.
The top sleep benefits of circadian lighting include improved, deeper, and more restorative sleep patterns. Dan Caffrey, a certified sleep science coach at Sleepopolis, notes that it’s a great option for people who don’t have a consistent sleep schedule. “Maintaining a healthy light cycle also improves mood, energy levels, and even metabolic health,” he adds.
How to incorporate circadian lighting into the home
Circadian lighting can be used around the home to avoid exposing your body to unnatural stimuli. For sleep health, focus on your bedroom and bathroom lights.
“For sleep, use warm white or amber lights in the evening,” suggests Kaylor. “Try dimmable lighting or smart bulbs that can gradually dim over time. Avoid overhead blue light at night. Also, some smart bulbs can be programmed to do sunrise functions that gradually brighten in the morning and dim to mimic the sunset.”
If you’re a repeat snooze bar offender, a sunrise alarm clock may help you rise and shine by gradually waking your body with light that mimics dawn.
If you’d like to customize your lighting experience, the Loftie Lamp has various features, including a red light to enhance relaxation and a safe reading light free of harmful blue light.
The TUO Circadian Light Bulb works at normal brightness levels and provides optimal circadian light throughout the day. Momcozy’s Sunrise Sound Machine acts as a calming nightlight and sunrise alarm to support your child’s innate sleep rhythms.
FAQs
What does circadian lighting do?
Circadian lighting is a light therapy that syncs with your body’s natural sleep-wake cycle. Designed to replicate the sun’s phases, it promotes restful sleep and helps you feel alert and energized when you’re awake.
How do you use circadian lights?
If you can screw in a lightbulb, you can incorporate circadian lighting into your wellness routine. Replace your regular 40-watt bedside light or other artificial bedroom lighting sources with a smart circadian bulb, or choose a device that designs light to align with your natural sleep-wake rhythm.
Did you know that reading before bed can improve your sleep? Here’s how to choose the best bedside lighting for reading.
Photos courtesy of brands / Products from top: Loftie Lamp, TUO Circadian Light Bulb, Momcozy Sunrise Sound Machine
