[10 ways to get a comfortable sleep for skin regeneration] Part 4 **Light control**

Avoid bright lights before going to bed, and create a dark environment when you go to bed. In particular, it is important to avoid using smartphones and computers, as blue light interferes with the secretion of melatonin.

Blue light is highly irritating to the eyes and is known to affect the body's internal clock and melatonin secretion. Here are some of the main effects blue light has on sleep.

  1. **Suppression of melatonin:**

- Blue light suppresses the secretion of a sleep hormone called melatonin in the body. Melatonin is secreted at night and has the role of promoting sleepiness. Excessive exposure to blue light can suppress melatonin, leading to delayed sleep onset and poor sleep quality.

  1. **Effect on body clock:**

- Blue light also affects your body's internal clock, which is located in an area called the suprachiasmatic nucleus. This regulates body temperature, activity levels, and sleep cycles. Exposure to too much blue light at night can prevent your body's internal clock from adjusting properly and disrupt your accurate sleep cycle.

  1. **Delayed sleep onset:**

- Lights that contain a lot of blue light and using smartphones or computers right before bedtime can delay falling asleep. This is because blue light promotes alertness.

  1. **Decreased sleep quality:**

- Excessive exposure to blue light can make it harder to relax before bed, making it harder to get deep sleep. This can lead to poor sleep quality.

It's important to try to reduce the effects of blue light as much as possible in the hours before bed. Below are some suggestions to reduce the effects of blue light.

- **Avoid using digital devices:**

Avoid using your smartphone or computer 1 to 2 hours before bed.

- **Use warm lighting:**

Changing the lighting in your bedroom to a warmer color before bedtime can help promote melatonin secretion.

- **Use glasses that block blue light:**

You may also consider wearing blue light blocking glasses before bed.

By taking these measures, you can minimize the effects of blue light and support quality sleep.


"Skin is the canvas of life. Good habits define its beauty." - Françoise Sagan


I hope today is a great day for you and your skin.

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