Blue light is probably because most of what we know is wreaking havoc in our sleep.
However, new research suggests that exposure to blue light can actually help older people fall asleep better. catch? Timing is everything.
a New research In the journal, Geroscience discovered that exposing older people to blue light during the day can help them sleep faster and sleep soundly at night.
Researchers tested various lighting conditions for participants ages 50-81 for 11 weeks to analyze sleep quality and brain activity.
Those exposed to higher levels of blue light during the day showed noticeable improvements in how quickly they fell asleep and how long they spent in deep, recovering rest.
The benefits were only applied when participants were exposed to blue light for several hours in the morning, but evening blue light exposure was more restless in bed and a lower overall quality of sleep.
Adult sleep patterns change naturally with age, often with less deep sleep and more frequent nighttime waking.
“As we age, our circadian rhythm changes to what we call “topological advancement.” In other words, we naturally feel sleepy early. ” Dr. Dylan Petoxa sleep expert and founder of Florida's best Circadian Health, previously told the Post.
“It's not just a preference, it's a change in your body's clock.”
Some of the most frustrating aspects of age-related sleep changes are due to reduced mobility. This means reducing sunlight – a key element of good sleep – spending more time in front of artificial light at night.
These are habits you can control – and this study shows that keeping most of the activity of blue light in the morning out of the way and leaving the screen at night in the sun during the day may be the key to success.
“Our research shows that careful and timed light interventions can be a powerful tool for improving sleep and daily activities in healthy older adults,” said the study co-authors. Daan van der VeenSenior lecturer in the Sleep and Chronicles at the University of Surrey, UK.
“Focusing on the blue light in the morning and maximizing daylight exposure will help older people achieve a more restful sleep and maintain a healthier, more active lifestyle.”
This study offers a relatively simple, non-pharmaceutical approach to ensure that older people sleep soundly.
“We believe this is one of the first studies to examine the effects of self-managed phototherapy on healthy elderly people living independently to support sleep and daily activities,” the lead authors said. Deborah ConstantinoGraduate School Research Student.
“It highlights the potential for accessible and affordable light-based therapies to address sleep problems associated with age without the need for medication.”
Blue light can improve arousal, help memory and cognitive functions, and boost mood.
However, it can also suppress the production of melatonin, a hormone that helps you fall asleep.
Therefore, Fernanda Fanneck, director of the Sleep Disorder Center. Long Island Judea Valley Stream HospitalIt is recommended to keep your phone out of reach of your phone, as well as avoiding screens at night.
“This limits exposure to blue light,” she previously posted.
“Even if you put your phone far away, you're less likely to get out of bed to turn off the alarm and go back and snooze a few times, which will help you stick to your awakening schedule.”
