There are many theories about why we sleep – physical repair, memory consolidation and general processing of the day’s experiences. However, one thing is indisputable: the profound importance of sleep for our health and optimal functioning.
Before artificial lighting, our sleep/wake cycle was regulated by the sun, establishing a circadian rhythm that ensured a good night’s sleep. This was recently confirmed by researchers at Johns Hopkins University, who disrupted the sleep cycle of mice by interfering with light signalling to the brain.[1]
When darkness falls, we produce melatonin, a hormone that not only promotes sleep but also enhances immune function and may inhibit the development and growth of cancer.[2] Most of us unwittingly sabotage this natural process by extending our waking hours and allowing light sources in the bedroom. Even a small amount of light can drastically reduce melatonin levels, so it is worth taking a few steps to improve the quality of your sleep:
• Cover or switch off illuminated displays on clocks and radios
• Use blackout curtains or wear an eye mask to block street lighting
• If you can reach the bathroom safely in the dark, don’t use the light
• Be in bed by 10pm and limit your sleep to eight hours
• Get plenty of exposure to natural light during the morning
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