Posted on 07/22/2022
Working with our natural circadian cycles is a significant part of promoting healthy sleep. Numerous dangers are connected to exposure to light at night, particularly blue light, which is produced by florescent lights as well as more recent energy-efficient LED bulbs and electronic devices. These concerns range from fatigue to obesity and even illness susceptibility.
Introduction to Circadian Rhythms
Melatonin secretion declines in response to light exposure in humans. Melatonin, a hormone, controls circadian rhythms, encouraging alertness during the day and enabling sleep at night. For certain individuals whose bodies may not naturally manufacture enough melatonin, melatonin pills may be the best option; however, they are not advised as a long-term treatment for youngsters. For some individuals, melatonin supplements can actually make it even more difficult to sleep.
The best treatment is actually a form of prevention: getting rid of whatever is keeping the body from producing enough of the melatonin it naturally makes.
Morning Light
During the day, you can help your child's body create enough melatonin at night. Simply being exposed to the wide spectrum of outdoor light increases our bodies' production of serotonin during the day, which in turn aids in its production of melatonin at night. This is in addition to the many other health advantages of spending more time outside (ie vitamin D, better eyesight, and numerous benefits of increased physical activity).
Your children's bodies will develop the cycles necessary for sound sleep at night if you purposely expose them to sunlight and other bright, wide spectrum light during the day. Your children can be guided in adopting good lifestyle habits that contribute to sound sleep with all of its health advantages by learning more about the relationships between serotonin and melatonin.
Evening Darkness
You may encourage healthy sleep through circadian rhythms by supporting more darkness throughout the evening, in addition to daytime light exposure and managing dietary concerns. Previous generations have been compelled to reduce activities as the sun sets outdoors or rely on low red-toned lighting from candles or oil lamps. But because of electricity and technology, children nowadays are frequently exposed to more light at night than they were during the day.
Blue light in particular has been blamed extensively for the decline in melatonin levels. Even while certain programs can reduce the blueness of light from electronics with light-emitting screens, it is wise to stop using screen devices completely after dinner, especially for kids.
Making touch illumination available in case of nocturnal awakening is a preferable idea because even basic night lights might disturb sleep. By employing white noise to cover any inevitable environmental noises and refraining from drinking anything within 2-3 hours of bedtime, you can reduce the likelihood of nightly awakenings.
Light plays a part in promoting healthy sleep in kids, but so do other senses. The advantages of circadian rhythms can be increased by incorporating calming scents, meditative music, affectionate rituals, and cozy, familiar blankets into bedtime routines.
The Bedroom Source
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