Second Source: Do Infrared Light Bulbs Help With Sleep?
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In a recent video, TikTok user Sierra Campbell runs through a laundry list of “Huberman Husband” hacks she does daily to improve her sleep and wellbeing. Face blanching and mouth taping included. She has also swapped out her bedroom lamps’ light bulbs with red lights and avoids all harsh overhead lights after sunset. She may be onto something.
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Sleep has become the intractable problem of the wellness world. According to the Centers for Disease Control and Prevention (CDC), an estimated 50 to 70 million Americans have chronic sleep problems. Biohackers and mindfulness specialists try to remedy the problem with desperate urges to charge smartphones in the kitchen, but the latest method is exactly what Campbell is trying in her video. Does it work? The science may be on her side.
According to Dr. Abhinav Singh, an internal medicine physician and medical director for the Indiana Sleep Center, light is critical for regulating the circadian rhythm. Avoiding light at night is important, but exposure to light in the early morning is even more critical. “Get as much daylight exposure as you can get, the more the better up to about 10,000 luxe, nice and bright, that switches on and warms us up head to toe,” said Singh.
A surplus of natural light first thing in the morning triggers the suppression of melatonin and can help us wake up quicker and, subsequently, fall asleep faster the following night.
But does this mean the overhead lights in your apartment are sabotaging your sleep?
“There is truth and there is panic,” said Dr. Singh. “It’s hard to convince people out of a good panic.” It was obviously not Dr. Singh’s first interview being asked to debunk sleep hygiene myths.
“Before we get into specifics around red, blue, and yellow light and the intensity, there is science in it, but let’s ask why we’re doing this. We’re trying to get back to how our bodies are designed, which is to be up with the sun and down when it’s gone.”
To do that, Dr. Singh emphasized the importance of early morning light exposure over limiting lights at night. “As much daylight exposure as you can get, the more the better up to about 10,000 luxe, nice and bright, that switches on and warms us up head to toe.”
He likened this process to a tuning fork for a symphony or orchestra for a Broadway play, where all the instruments are our bodies’ organs and systems. The circadian rhythm is not just about sleep and wake, every function in our bodies runs on the same clock, and keeping that clock in sync is one of the best ways to stay healthy.
“Shorter wavelengths like blue, green, and that side of the spectrum, have been shown to have a greater impact on the delay of your sleep onset. Therefore keeping you active and awake.”
Hence it’s harder to fall asleep after doomscrolling in bed for 47 minutes. Indoor light has brought about countless paradigm shifts in the productivity of society, but how much of an effect does it have on sleep quality?
“Any time when the sun has set, naturally, if you start to add light into your environment it’s going to have an impact. Period. The closer you keep it to the setting sun’s schedule, the better off you’ll be.”
For this, Dr. Singh recommends using lights in red, orange, and yellow hues to mimic a setting sun, and keeping them below one’s eye line.
“Overhead inundates. It’s all over the room. Whereas if there’s a lower-set light, it’s below your eyeline and therefore it doesn’t enter your eyes to the same degree,” said Dr. Singh.
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He’s also a big fan of dimmers, and using them as soon as the sun sets throughout your home.
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“Two to three hours before bedtime a dimmer should switch on, just like it does at the movies so you know the movie is about to start,” said Dr. Singh.
If folks have to work late and keep lights on for hours after the sun is down, Dr. Singh recommends using blue light glasses and limiting screen time 30-60 minutes before bed.
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“And then once you’re heading towards sleep use a good old-fashioned eye mask. Five bucks, and they block out all the light they can.”
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