The time change, also known as Daylight Saving Time (DST), can have negative consequences on our sleep patterns and overall well-being. However, light can be used to counteract these negative effects. Here are a few ways:
Increase exposure to natural light: During the spring forward transition, where we lose an hour of sleep, it's important to expose yourself to natural light as early as possible in the morning to help regulate your circadian rhythm. This can be achieved by opening the curtains or going outside for a walk.
Use blue-enriched light in the morning: Light with a high blue content, such as daylight or blue-enriched white light, can help reset the circadian rhythm and increase alertness and mood in the morning. This can be achieved through using special light bulbs or light therapy devices that emit blue-enriched light.
Use warm light in the evening: Warm light with a low blue content, such as amber or orange light, can help promote relaxation and better sleep at night. This can be achieved through using warm-colored light bulbs or installing dimmers to adjust the light intensity and color temperature.
Avoid exposure to bright light at night: Exposure to bright light, especially blue-enriched light, in the evening can suppress the production of the sleep hormone melatonin and delay sleep onset. To counteract this, it's important to avoid using electronic devices with bright screens, such as smartphones or tablets, before bedtime, and to use dimmer and warmer light sources in the evening.
Overall, using light in a strategic way can help mitigate the negative consequences of the time change and improve our sleep patterns and overall well-being.