Sleep_with_the_lights_on -

Lower the lights in your home 1–2 hours before bed to encourage melatonin production.

Are you currently (e.g., TV, hallway light, or nightlight)?

Use blackout curtains or a sleep mask to block outside light.

You are more likely to experience "micro-awakenings" or arousals throughout the night, leading to daytime fatigue and reduced cognitive function.

Light doesn't just make it harder to fall asleep; it changes the quality of the sleep you do get.

💡 If you need some light for safety or comfort, opt for a dim red light . Unlike blue or white light, red light has a longer wavelength and is less likely to suppress melatonin or shift your circadian clock. Recommendations for Better Sleep To optimize your sleep environment, health experts suggest:

Light exposure at night suppresses the production of melatonin , the hormone responsible for signaling your body that it is time to sleep ( Sleep Foundation ).

Lights-on sleep is associated with increased N1 (Stage 1) sleep and decreased slow-wave (deep) sleep ( ScienceDirect ).