The tiniest amount of light can disrupt circadian rhythm and your pineal gland’s production of melatonin and serotonin. LEDs from alarm clocks and computers, although dim, actually do have a measurable effect on sleep quality. Darker sleep increases melatonin which increases sleep quality and promotes good health. Turn off or cover all LEDs.
If you wake up to go to the bathroom, turning the light on will immediately cease all production of melatonin. Don’t drink water to the point where you have to wake up at night. It seems like a small detail, but the pineal gland really is that sensitive.
Sleep masks
SLEEP IN THE COLD
Temperature is closely linked with circadian rhythm. Core body temperature drops around bed time. Sleep in a cool room so as to not counteract your circadian rhythm.
Cool temperature will give you higher quality sleep. More SWS throughout the night. If possible, keep the room as cool as possible without making it uncomfortably cold. Too cold and you’ll wake up in the middle of the night.
Humans did not evolve with central heating. Our bodies were designed to sleep optimally at cooler temperatures. Most people keep their homes far too warm during night.
However, daytime naps can – some experts say
should – be taken at warmer temperatures. are effective, too. I don’t use one every night, but I own one because it’s good to have around. If I’ve been sleeping poorly for a few days, I start using a sleep mask for an easy and effective sleep quality boost.
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