#SleepyTip Melatonin is a naturally occurring hormone controlled by light exposure that helps regulate your sleep-wake cycle. Your brain secretes more melatonin when it’s dark—making you sleepy—and less when it’s light—making you more alert. However, many aspects of modern life can alter your body’s production of melatonin and shift your circadian rhythm.
How to influence your exposure to light:
During the day:
Expose yourself to bright sunlight in the morning. The closer to the time you get up, the better. Have your coffee outside, for example, or eat breakfast by a sunny window. The light on your face will help you wake up.
Spend more time outside during daylight. Take your work breaks outside in sunlight,
exercise outside, or walk your dog during the day instead of at night.
Let as much natural light into your home or workspace as possible. Keep curtains and
blinds open during the day, and try to move your desk closer to the window.
If necessary, purchase a Sunlight Simulator from our store. This simulates sunshine and can be especially useful.
Avoid bright screens within 1-2 hours of your bedtime. The blue light emitted by your
phone, tablet, computer, or TV is especially disruptive. You can minimize the impact by using devices with smaller screens, turning the brightness down, or using light-altering software such as f.lux.
Say no to late-night television. Not only does the light from a TV suppress melatonin, but
many programs are stimulating rather than relaxing. Try listening to music or audio books instead.
Don't read with backlit devices. Tablets that are backlit are more disruptive than e-readers
that don’t have their own light source.
When it’s time to sleep, make sure the room is dark. Use heavy curtains or shades to block light from windows, or try a sleep mask. Also consider covering up electronics that emit light. #SleepyStuff