Ideal sleeping light: how glare influences sleep

Do you know that choosing the right light for sleeping - by avoiding blue light and opting for occulting lights or clever lamps - can make all the difference to the way you sleep and the depth of your rest? This choice directly influences the rhythm of your body and the quality of your night-time sleep.

In this article, we explain how the room's climate influences the sleep cycle and offer advice on how to sleep better by creating a bright environment that favors sleep and optimizes sleep performance.

The circadian cycle and light

The circadian cycle is the internal mechanism that regulates the periods of sleep and sleep. This cycle is very sensitive to light.

During the day, exposure to natural light stimulates alertness and the production of cortisol - the hormone that keeps us awake.

In the evening, when the light decreases, the beer produces melatonin, the hormone responsible for inducing sleep and preparing the body for rest.

When we are exposed to intense artificial light or the blue light of screens (such as telephones, tablets or television screens) before going to bed, the body picks up a false signal: the one it made earlier in the day. This disturbs the sleep cycle, slows down the production of mélatonin and can lead to sleep problems such as insomnia or frequent nightmares.

Lumière bleue : l'ennemie invisible du sommeil

The blue light is one of the greatest reminders of a good night's sleep. Emitted by electronic devices and certain LED lamps, it suppresses the production of melatonin and keeps the brain alert.

Avoiding sleeping in the sunlight and reducing the use of screens by at least one hour before bedtime are essential practices for a healthy bedroom.

If you can't avoid the lights completely, try activating the night mode or the filters that reduce the intensity of the blue light. This minimizes the harmful effects of light exposure and promotes light that naturally stimulates the eyes.

The importance of the right light for sleeping

Many studies show that the ideal light for sleeping plays an essential role in regulating the circadian cycle and the quality of deep sleep.

The best light for sleeping is warm, dim and of low intensity. Lamps in yellow or red tones are considered to be lights that don't hinder sleep, as they create a relaxing atmosphere and help the body to recognize that it's time to get back to sleep.

Intelligent lamps are an excellent solution: they allow you to adjust the color and intensity of the light throughout the day, simulating the color of the sun and encouraging the transition to nighttime shadows.

What's more, the hidden windows play a crucial role. They completely block out the outside light, allowing for a totally shaded environment, ideal for maintaining a balanced circadian cycle and benefiting from deep shade.

Sleeping in total darkness: more than a comfort

Sleeping in an air-conditioned environment - be it an illuminated television or a lamp - can directly damage the quality of the sound.

Studies show that sleeping in the light reduces the phases of deep sleep and increases the risk of sleep disorders, such as fatigue, irritability and lack of concentration during the day.

A dark, quiet room at a pleasant temperature is the basis of good sleeping hygiene.

Combine hidden rails, an adapted sleeping light and high-quality mattresses to create the ideal setting for relaxing nights.

Tips for better sleep thanks to heating

• Avoid using electronic devices for at least one hour before you get dressed.

• Private the lamps in dim or dimmable light - the ideal light for sleeping.

• Invest in hidden trails to eliminate sources of external light.

• Create a relaxing environment, with soft lighting and a comfortable temperature.

• Maintain a regular sleep routine to synchronize your circadian cycle.

• Choose a fitted sheet that offers comfort and warmth all night long.

Room temperature is one of the most important factors in the quality of the bed. Controlling exposure to light - especially blue light - and opting for light that favors shade helps to balance the shade cycle and prevent shade problems.

Small changes in the environment can bring great benefits to the environment, improving humidity, energy and general well-being.

At Marché des Matelas, we believe that a good night's sleep begins with a thoughtful environment - from the ideal light for sleeping to the perfect mat for you.