So viewing bright light in the late evening hours and nighttime hours is really not good for your sleep quality and your ability to fall and stay asleep . So for most people , a simple rule of thumb is going to be avoid bright artificial lights of all colors and in particular overhead bright artificial lights between the hours of 10 p.m. and 4 a.m. That's right between 10 p.m. and 4 a.m. Avoid those bright artificial lights as much as possible . Use only as much light as is absolutely necessary .
And then throughout the night , there are a number of things that you're going to want to do and there are a number of things that you are going to want to avoid doing in order to optimize your sleep . First of all , you're going to want to avoid bright artificial lights of any color . Yes , of any color .
And I confess there are times in which I'm , you know , driving home and it's late at night and I wanna be able to get to sleep and I'll need to stop at the grocery store or a gas station or something like that . I've actually put on sunglasses at night in order to avoid getting that bright light exposure at night . Although that's a little bit extreme .
Now , Melatonin , a lot of people think of as a supplement , but melatonin is naturally released as the evening comes about and into the nighttime hours , it's a hormone that makes you feel sleepy and allows you to fall asleep . So viewing bright light in the late evening hours and nighttime hours is really not good for your sleep quality and your ability to fall and stay asleep . So for most people , a simple rule of thumb is going to be avoid bright artificial lights of all colors and in particular overhead bright artificial lights between the hours of 10 p.m. and 4 a.m. That's right between 10 p.m. and 4 a.m. Avoid those bright artificial lights as much as possible .
So candlelight is fine , of course , be cautious with open flame , but candlelight is fine , moonlight is fine . Dimming , artificial lights is fine provided they're dimmed way , way down and again , try and avoid using overhead artificial lights . The absolute worst lights are going to be overhead fluorescent lights of the sort that you would have in the supermarket or uh that you would see at a gas station or something of that sort .
