Bright Light Therapy As Sleep Aid
For people who find it difficult to fall asleep, light therapy could help. Although it might not be for everyone, some people find it really beneficial. Light therapy uses light that is brighter than indoor light but softer than sunlight. You get exposed to this bright light for a certain period of time, at the same time, everyday. It is done with the help of a light box device that you could set on your study table or wherever you like to spend time. People who are constantly travelling get jet lagged, light therapy could be beneficial for them. There are portable light boxes available that they could make use of. It can also help people with depression, dementia, people working night shift, and people with Seasonal affective disorder.
Light therapy is basically to set your circadian rhythm straight. The circadian rhythm is the most well-known and maybe the most crucial in maintaining a regular schedule in our body that supports good sleep and function. The circadian rhythm begins with the body’s cells, which monitor changes in the environment, such as darkness and light, and then send messages to the brain indicating whether it’s time to sleep or wake up. The circadian rhythm, however, has an influence on a variety of different processes that affect your sleep and waking cycle. The body generates hormones that help the body operate at the right periods throughout a regular circadian cycle. Melatonin, for example, is a hormone that makes you sleepy, so your body generates more of it at night. The body naturally creates more cortisol in the early morning hours, when energy is needed to get up and begin moving. This makes you more alert.
Unfortunately, in our hurried world of unpredictable schedules, it’s all too simple to disrupt our circadian rhythm. Shift employment might alter the Circadian Rhythm. People who work from late afternoon through late night or overnight (often referred to as the graveyard shift), such as healthcare professionals, sometimes suffer from circadian rhythm problems. People with irregular or unpredictable schedules, such as those who work late at night and early in the morning. People who travel across various time zones on a regular basis. People who are under a lot of stress on a regular basis. Dementia patients, those with brain injury, and those who have had a concussion. People who are taking specific drugs, such as sleeping pills. Finally, those with irregular sleep schedules and poor sleep hygiene.
So How Does Light Therapy Work?
Light therapy is done in the morning and not at night. It usually should start just after waking up, or in the early evening, before you feel tired, depending on the sort of circadian rhythm disturbance you have. Keep a lightbox in a place where you are committed to sit for an hour or two. If you can’t sit in one place at a stretch, make sure you can move the light box wherever you go. The distance between your light box and your face should be between 16 and 24 inches. Though you shouldn’t gaze directly into the box,it can cause issues with your sight. The light must reach your eyes from your peripheral vision. During your session, you are free to eat, read, or use an electronic device. All you need to do is to expose yourself to light for a specific period of time – no more, no less. Depending on the light intensity and your doctor’s advice, your sessions might last anywhere from 30 minutes to 2 hours. Consistency is another important element, so strive to maintain it. For the first few days to a few weeks, you may not notice any improvement but things will change eventually.
The most obvious advantage of getting enough sleep is increased energy levels. You’re more likely to wake up feeling refreshed and ready to take on the day if you get enough sleep. However, having more energy isn’t the sole benefit of sleeping for seven to nine hours per night. Sleep is nature’s way of mending the body, and getting enough of it maintains us physically and mentally fit, strong, and resilient. Weight reduction becomes simpler when good sleep habits become a normal part of your lifestyle. Because the body burns calories when sleeping, there is a link between sleep and weight reduction. People who receive fewer than 7 hours of sleep each night are three times more likely to get sick than those who get 8 hours of sleep per night. Your immune system secretes substances known as cytokines when you sleep. Cytokines aid in the regulation of immunity and inflammation, as well as the battle against infections in the body. To improve your sleep you could always consult your doctor and start light therapy today.