This subtle change in your days can change your nights
Sleep is important for mental and physical health, but many of us know difficult nights. If you are looking for a simple and natural solution, a minimum adjustment in your routine can change your nights.
A study published in Sleep research journal It turned out that it may have a major role in regulating our sleep in contact with light during the day. Here is reported that this light is much higher than a simple external factor, which can improve your night well -being.
Important role of light in the cycle of sleep
Prakash plays a central role in the regulation of our circadian rhythm, this internal clock that controls our duration and sleep duration. When exposed to light, especially in the morning, it indicates our brain that it is time to wake up and be cautious. This light directly affects melatonin production, hormones that help us sleep. Many studies have already proved that the time of gold and awakening can be carried forward by exposure to natural light during the day, thus facilitating better sleeping.
Recently conducted with 35 teenagers in Sao Paulo highlighted that those who were in light between 6 am and 9 pm were sleeping first and going first. Researchers noticed that the intensity of this light was directly associated with significant changes in the sleeping habits of the participants. A factor that is more relevant to all who want to regulate sleep rhythm in a natural way and without chemical intervention.
Effect of light on sleep quality
Morning light contact is particularly beneficial to pursue sleeping time and improve sleep quality. Researchers found that during the day each 100 Lux for additional light, the participants slept about eight minutes ago and woke up seven minutes the next day. This may look modest, but these short advances may have considerable impact on the regularity of the long-term sleep-up cycle.
On the other hand, exposure to light during the evening, especially in the evening, has the opposite effect. It was later associated with sleeping. This suggests that it is important to limit the contact with acute light in the evening, especially in the blue light of the screen, to disturb the circadian speed and to avoid promoting the quality of better sleep the next night.
Why change your contact to light your nights can change your nights
Adopting simple strategies, such as highlighting natural light in the morning, can actually improve your ability to sleep rapidly and enjoy restless sleep. By integrating this exercise into your routine, you can stabilize your circadian speed and see a progressive improvement on your nights.
In addition, the effect of light in the morning is added to a better hygiene of life, thus contributing to better mental and physical health in the long term.