Lighting List

Our bodies are highly sensitive to light, even while sleeping. Light – such as the rising sun – is one of the body’s most powerful time cues and can wake up the brain long before the alarm goes off. When sleeping, make your room as dark as possible.

• Keep light from coming in windows while sleeping. Whether it’s through a slit in the drapes or the glow of a street light through sheer curtains, block the light from entering your room. Try using black-out curtains, heavy drapes, or blinds to shut out sleep- disruptive light.
• Use lighting to create a dramatic effect: Your lamps should provide a soft glow. Try using lampshades that cast a golden hue and keep the light intensity to a minimum. Use lower wattage bulbs in your room as well, perhaps 45 – 60 watts.
• Have power over illumination: Consider installing dimmer switches so you can control the lighting in your room and intensify it when needed.
• Watch out for alarming light: Never sleep with the television on. Even the light from your alarm clock can disrupt your sleep patterns. Purchase clocks with dimmer switches or turn your clock to face the wall while sleeping.
• Mask out the glow: If you have no control over certain aspects of lighting, use an eye mask to obstruct the light.
• Get sunlight during the day: Your exposure to light at the appropriate times helps to keep your body’s clock on track. If you can, get plenty of sunlight and spend sometime outdoors in the late afternoon and early morning.
• Blow it out: While it may seem romantic and calming, using candles in your bedroom can be dangerous. Never use candles or any open flames near bedding. Never leave candles unattended. For more bedroom safety tips, visit www.safesleep.org.