The somnologist talked about the effect of lighting on sleep

Problems with falling asleep and morning drowsiness can be associated not only with stress, but also with exposure to bright evening light: it suppresses the production of melatonin and shifts the biological clock. In the evening, our eyes and nervous system are especially sensitive to light, and if it is chosen incorrectly, the body stays awake longer. On November 26, somnologist Elena Kolesnichenko and Arlight experts talked about which lighting should be turned on at home in the evening and which should not.

According to the expert, light during the day acts as a powerful regulator of biological processes.

"The brain perceives bright cold lighting as daylight. It activates receptors in the retina that suppress the production of melatonin, the sleep hormone. Therefore, in the evening hours, such light easily provokes disturbances: a person falls asleep longer and experiences morning drowsiness. Warm, soft lighting works the other way around — it almost does not interfere with the body's natural transition to rest. Due to this, the nervous system gradually "slows down", preparing the body for sleep," explained Kolesnichenko.

The optimal lighting scheme for a house depends on the time of day. In the morning, bright neutral or warm white lighting of 3000K-4000K is acceptable, which gives cheerfulness without causing discomfort. During the day, according to the somnologist, it is advisable to use a bright light source with a color temperature in the cold range to maintain vigor and concentration. During the daytime, the illumination should be at least 250 lux. Three hours before bedtime, it should be reduced to 10-30 lux.

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Adjustable lighting is one of the simplest and most effective ways to improve sleep quality. Ideally, a multi-layered lighting solution is provided in the house.: it allows you to change the atmosphere depending on the needs of the family and the scenarios of space use.

In addition, Arlight lighting engineer Anna Ilchuk emphasized that light in the house is not only an aesthetic, but also a tool for influencing well—being.

"Well-chosen lighting can change the quality of life: it helps you focus during the day and prepare for rest at night. This effect is achieved by light layers. The general light can be made warm and calm, and the work areas — kitchen, table or workshop — can be equipped with more powerful sources. If the intensity is adjusted correctly, it is convenient to use them both during the day and in the evening," she concluded.

On September 15, ORMATEK experts and internist Andrey Kuzmichev spoke about the benefits of sleeping with pets. According to the expert, sleeping together is often perceived as a source of comfort and a sense of security. The presence of an animal helps to relax, fall asleep faster and reduce anxiety levels. Tactile contact normalizes blood pressure and heart rate, strengthens the immune system.

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