Our website is made for free depression help. So here is an excellent advice for those who have trouble sleeping at night. Dim your lights at least 90 minutes before bed time.
Studies have shown that using artificial lighting in the hours before bed time, can cause sleeplessness. As we’ve explained in our depression self help website, sleep deprivation is a major contributor to depression.
as we might our bodies cannot fight mother nature. The human body is
programmed to have some darkness before sleep time, and turning our
bright lights only confuses the body. So here are some simple suggestions
to ensure a restful sleep:
Obviously in the middle of winter, where many places there’s no sunlight in the late afternoon, living without light can be an impossibility.
The following article explains this light phenomena. This is an excerpt from Science Daily, the article entitled “Room Light Before
Bedtime May Impact Sleep Quality, Blood Pressure, and Diabetes Risk:”
to a recent study accepted for publication in The Endocrine Society's
Journal of Clinical Endocrinology & Metabolism (JCEM), exposure to
electrical light between dusk and bedtime strongly suppresses melatonin
levels and may impact physiologic processes regulated by melatonin
signaling, such as sleepiness, thermoregulation, blood pressure and
Melatonin is a hormone produced at night by the pineal gland in the brain. In addition to its role in regulating the sleep-wake cycle, melatonin has been shown to lower blood pressure and body temperature and has also been explored as a treatment option for insomnia, hypertension and cancer. In modern society, people are routinely exposed to electrical lighting during evening hours to partake in work, recreational and social activities.
Results showed exposure to room light before bedtime shortened melatonin duration by about 90 minutes when compared to dim light exposure.
Furthermore, exposure to room light during the usual hours of sleep suppressed melatonin by greater than 50 percent.
there you have it, free depression help, and a very useful piece of
information so you can get your well deserved rest. Sleep well, live
well, and be depression free.
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