We all know that wonderful feeling when our head sinks into the pillow after a long and productive day. We rest so we can wake up the next morning feeling refreshed and rejuvenated for another day that lies ahead.  It is our sense of well-being that is connected directly to sleep.  However, sleeping in darkness is essentially vital to our health.  And truthfully it is not the amount of sleep we receive that’s crucial, but the quality of sleep.

Undressing why it’s important to have our bedroom in a retreat of darkness

Sleeping in darkness helps produce the naturally occurring hormone, melatonin, in our body.  Melatonin is a powerful antioxidant hormone that is useful in preventing cancer and other conditions in the body.  Any light exposure such as a small amount of light that filters in through the curtains and hits your skin can interrupt the hormone production, causing a decrease in melatonin levels.  This in turn can affect sleep and interfere with the body’s normal process in a good quality sleep.

Undressing what melatonin is and why it’s beneficial

Melatonin is a hormone produced in the pineal gland located in the brain.  It is normally produced at night and decreases in production during the day, which is why sleeping effectively at night is crucial in increasing melatonin levels.  It plays a significant role in the circadian rhythm, which is an internal rhythm that helps to regulate our sleep, wake cycle and other functions in the body.  Melatonin is recognized in preventing diseases, such as breast cancer, Alzheimer’s, and fibromyalgia, as well as sleep disorders such as insomnia, and chronic fatigue.

Tips and practical ways to enhance the quality of your sleep:

  • Your bedroom should be completely dark. A great trick to find out if your room is dark enough is to put your hand in front of your face when you turn the lights off. You don’t want to be able to see your hand.
  • I hightly recommend blackout drapes which completely block out all light from the windows
  • Sleep naked or with loose fitting sleep wear, since tight clothes will increase your body temperature and can intervene with the release of melatonin while sleeping
  • Be aware of electronic devices that may be turned off, such as a cell phone which can still emit light from the LED screen
  • Be careful of electromagnetic fields (EMF’s) in your room- EMF’s are emitted from your digital radio/alarm clock and other electrical devices
  • Both the electronic and electrical devices can be harmful to your sleep by disturbing sleep patterns due to the electromagnetic fields they produce, as well as disrupting the production of melatonin and causing stress in the body. Therefore it is ideal to keep them at least 3 feet away and turned away from you.
  • Keep lights off when using the bathroom at night. Try to avoid turning on the bright overhead lights and instead have a flashlight or night light available to prevent stopping the production of melatonin.

Furthermore…waking up to light or sunlight is just as important as sleeping in darkness.  Turning on the lights or letting sun filter in is a great way to reset your internal clock so that your melatonin levels are returned back to “awake mode”.  The simple morning light exposure has been proven to align your daily rhythm and increase your energy for the day.

You may also want to consider getting a Sun Alarm which uses natural lighting that imitates a sunrise to awaken your body more naturally, rather than a regular alarm that can be loud and stressful to hear. If you would like to learn more about this innovative concept, here is the website: http://www.soleilsunalarm.com/.

Moreover, an even better way to benefit from the morning light is to get outside for 10-20 minutes.

In conclusion, your sleep is precious and I want you to feel optimally refreshed when you start your morning. By incorporating these simple steps into your lifestyle, you can feel rest assured that you are leading the way to enhancing your health and well being!

Also, my boyfriend and I just recently bought blackout drapes in a dark chocolate colour at Umbra and we are loving them!  Let me know what you do to have a good night sleep and where you get your blackout drapes from, by leaving a comment below.  And don’t forget to share this with your friends and family on facebook and twitter. Sweet dreams.

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Guest Writer: Irene Liu, CNP
Irene Liu is a Registered Holistic Nutritionist with a passion for nutritional education. She is a health and wellness writer as well as a personal nutrition coach. Her goal is to inspire others to live a happy and healthy life filled with delicious food.