Tips on How to Make Your Bedroom a Sleep Haven

book and glasses laying on a bed

Article at a Glance: 

  • Light/darkness cues are essential for keeping your circadian rhythm on track. 
  • Overexposure to junk light can lead to circadian rhythm disruption, making it more difficult to fall and stay asleep at night, and you more tired the following day. 
  • The key to inducing fast, deep sleep is to turn your bedroom into a cave-like environment that is dark and cool.
  • Limit your use of digital devices in the hours leading up to bedtime to help reduce stimulation and prompt your body to start producing more melatonin naturally.
  • Use black out curtains and specially designed blue light blocking glasses to help block out blue, green and violet junk light at night.
  • Junk light dots can also be used to cover up power sources lights that illuminate your bedroom at night.
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Chronic exposure to junk light – blue, purple and green wavelengths – can lower your body’s production of melatonin, (the hormone responsible for regulating sleep), and disrupt your natural circadian rhythm. This means that when your body is consuming too much harmful light, it has a harder time reaching a relaxed alpha state after the sun goes down, causing you to feel fatigued the next day.

Fortunately, there are ways to mitigate overexposure to junk light in your home. Here’s four tips and tricks you can use to take control of the light in your environment and get a good night’s sleep:

  1. Use covers
    Strategically place covers like TrueDark® Dots over the little lights on your smoke alarm, television, chargers and power cords to filter out the junk light from your bedroom. These covers are specially designed to block the harmful light frequencies that impact your mitochondria and internal body clock, while still allowing you to see the status of the lights.
  1.   Blackout your bedroom
    Invest in blackout curtains to keep unwanted light from passing through your windows and entering your bedroom. You can also use a binder clip to keep your curtains securely tied together in the middle.
  1.  Be mindful of LED screens
    Digital eyestrain is real, it comes from overexposure of using devices like smartphones, tablets and computers. If you often read or surf the web in bed from an LED screen, consider using TrueDark® Twilights glasses approximately 30 minutes before bed to help filter out the junk light and get your mind and body relaxed enough to go to sleep.
  1.  Choose red lights
    Red light is healthy for your eyes because red wavelengths are short. If you want to have a light on in your room before you go to sleep, put a red bulb in the lamp next to your bed. Similarly, if you want to have a digital clock, be sure it”s one with red numbers. Avoid short green, blue and amber wavelengths to preserve your vision and support your circadian rhythm.

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