Sleep matters. Sleeping poorly affects your physical and mental health. Yet...
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14% of Brits survive on seriously low levels of sleep, under 5 hours a night
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71% of Brits are not getting the recommended 7-9 hours of sleep
Why the UK has become a sleep-deprived nation is a discussion for another day; the aim of this post shows that how small changes, such as using LED light bulbs with a colour temperature of 2700 to 3000k in your bedroom or turning Red LED bulbs on a few hours before sleep time can help you get a good night’s sleep.
So, let’s start with the first recommendation of using 2700 to 3000K LED light bulbs (Warm White LED bulbs) in your bedroom. Why is this important? Why not use daylight LED light bulbs (5700-6700K) in your bedroom?
Here’s the thing...
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LED light bulbs that have a colour temperature of 2700-3000K are perfect for creating a relaxing, cozy atmosphere, helping you wind down after a busy day.
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By contrast, daylight LED bulbs (5700-6700K) make you feel more alert and energized, which is the last thing you want as you prepare yourself for sleep
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Opt for high-quality LED bulbs, those with a CRI rating of 90 or above. Cheap, low-quality rarely have a CRI rating of over 80, which is just not good enough. LED bulbs with a low CRI rating don’t emit a balanced light and hence can cause eye strain or even a headache. As you may know, tired eyes and headaches can prevent you from falling asleep.
If, even after installing warm white LED bulbs, you’re unable to get a good night’s sleep, the following tips will surely help:
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Use Red LED light bulbs in your bedroom and turn them on a few hours before your bedtime. Several studies have shown that red light doesn’t interfere with melatonin production. Melatonin is a hormone that regulates the sleep-wake cycle. Because red light doesn’t affect melatonin production, it is ideal for creating an atmosphere conducive for a sound, deep sleep.
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Last but not the least, limit your exposure to blue light—which is emitted by things such as TV or smartphone—before bedtime. Blue light messes up the melatonin production, making it harder for you to enjoy a peaceful sleep every night.
So, there you have it. Three simple, yet effective tips to get the recommended amount of sleep every night: (1) Go for warm white LED light bulbs for your bedroom, (2) Use Red LED light in the evening, (3) Limit exposure to TV and smartphone before sleep time.