Process C, the sleep timer, depends on maximum light exposure during the day to keep you alert and minimal light exposure at night to keep you asleep. For optimal sleep, do this:
- In the morning:
- Get as much light exposure as you can after you get up in the morning.
- Take a walk in the morning sun or eat breakfast with a bright light.
- In the evening:
- Cut down on bright light in the evening an hour or two before bed-time (including reducing exposure to light from the TV, computer screen, tablets and smartphones).
- If you need to stay up a bit later for your sleep schedule, keep bright lights on to help you stay up.
How can you reduce these effects to better promote sleep?
Hallway Light:
- If light is coming in from your hallway, consider rolling a towel and placing it on the floor against your door to block the hallway light.
Outside Light:
- If light is coming in from outside, consider light blocking window treatments (either shades, if you have control over that, or curtains).
Inside Light:
- If the overhead fluorescent light is making your room too bright, work with your roommate to come up with alternative lighting options – including the use of desk lamps at night instead of the overhead light.
- Turn your alarm clock or phone (if you use it for your alarm) away from you.
- If your roommate or bed partner uses light in the evening, have an agreed upon time when the light can be turned off.
Source: Lights Out for a Good Night’s Sleep, National Sleep Foundation
Source: External Factors that Influence Sleep. Harvard Medical School Healthy Sleep
