Getting a good night’s sleep is essential for our physical and mental well-being, yet it’s something many of us struggle with. While factors like stress, diet, and exercise often take centre stage in the quest for quality rest, the role of lighting in shaping our sleep environment—and even our overall sleep health—is often overlooked.
Light plays a crucial role in achieving restorative sleep, but it’s not just about bedroom lighting—it’s about how light influences your body’s natural rhythms throughout the day. At Nulty, we refer to this holistic approach as the ‘light diet.’ Our circadian rhythm, the body’s internal clock, operates on a 24-hour cycle and relies on light cues to stay in sync. When disrupted, it can negatively impact sleep patterns. To create the optimal environment for rest, it’s essential to consider how we interact with light at every stage of the day.
The ideal light diet begins with a strong dose of natural daylight in the morning. Exposure to bright, cool light at the start of the day helps to signal to the body that it’s time to wake up and be alert. Adding a burst of daylight at lunchtime can reinforce this rhythm, keeping energy levels balanced. As the day winds down, however, it’s important to transition to dimmer, warmer lighting in the evening to signal to the body that it’s time to prepare for sleep.
When designing the lighting for your bedroom, mimic the natural progression of light throughout the day. In the morning, cooler light can help energise you, while in the evening, warmer and softer light creates a soothing atmosphere that encourages relaxation. A bedside lamp positioned at eye level is a great way to emulate the sun’s lower position in the evening sky and reduce the harsh glare of overhead fixtures.
For nighttime, it’s all about personal preference and creating the right sleep conditions. If you prefer complete darkness, blackout blinds or heavy curtains are a must to block external light sources. Additionally, eliminating light spill from devices, LED indicator lights, and streetlights can make a huge difference. On the other hand, if you like waking up to natural light, consider installing automated blinds or using a sunrise alarm clock that gradually brightens, simulating the natural progression of daylight.
Good lighting is about more than just aesthetics—it’s about supporting your body’s natural rhythms and creating an environment that promotes restful sleep. By rethinking how you consume and design light throughout the day, you can turn your bedroom into the ultimate sanctuary for rest and rejuvenation.
While lighting design can simulate natural daylight and support your routine with tailored solutions, nothing can replace the benefits of real sunlight. Integrating natural daylight into your day is essential for well-being, as light plays a key role in resetting and maintaining our internal clocks. By understanding its impact, we can harness its power to foster a healthier relationship with sleep.
Read Ellie’s tips on how room lighting impacts sleep in RentBlog’s Ultimate Sleep Hygiene Checklist.
