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 .
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 . In order to carry out the routines and activities you need to carry out safely .
And if you really want to optimize your sleep wake cycles , I suppose you could also do the opposite throughout the day . You could really emphasize the use of bright artificial lights and sunlight that comes from above . And of course , sunlight always comes from above .
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 .
If you are going to use light at night . And most people do , I would encourage you to use as little artificial light as is required to carry out the activities you need to require safely . That could be studying .
