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Sync Your Body Clock With Light
24 Feb
Summary
- Morning light exposure over 1,000 lux sets the body clock.
- Evening light exposure should be under 20 lux to aid sleep.
- Sleep environments should be kept at a maximum of 2 lux.
Our exposure to light significantly impacts our internal body clocks, influencing sleep and overall health. Achieving optimal sleep requires strategic light management throughout the day and night.
Bright light exposure, particularly over 1,000 lux, shortly after waking is vital for setting the body clock. Natural daylight, even on a dull winter day, typically exceeds this level. Aiming for around 500 lux during daylight hours supports robust circadian rhythms.
Conversely, minimizing light exposure in the evening is crucial. Within three hours of bedtime, light levels should ideally be below 20 lux. During sleep, the environment should remain very dim, with a maximum of 2 lux, to prevent disruption.
Disruptions to this light cycle, such as excessive evening light or insufficient daytime brightness, can lead to poor sleep, irritability, and long-term health issues like obesity and diabetes. Even ambient light from streetlights or electronic devices at night can negatively affect sleep patterns and increase health risks.
