How many lux of light do you need a day to help your sleep? (That’s my cat Smokey (yes with his head on the pillow!) and my sweet husband snuggling)
I heard a podcast recently interviewing Dr. Catherine Darley who talks about light in terms of “lux” – a lux is used as a measure of the intensity, as perceived by the human eye, of light that hits or passes through a surface.
She says that with the invention of electricity, people naturally moved inside and didn’t use firelight or candlelight nearly as much, plus got away from the natural dark/light Circadian cycles.
That in turn messed with our sleep.
One of her big tips is to get outside in the first hour or two that you wake up in order to properly set up your Circadian system to help your sleep.
Even if you live in an overcast place, the difference of being outside is 10,000 lux versus 160 lux being inside with the lights on and in front of two computers.
A pretty big difference, I would say. 🙂
1 lux= 1 candle flame, and we need at least 250 lux of light during the day when sun is up.
You’re not getting that in office buildings and homes, even with the lights on and your screens. You need to get outside!
Interesting!
What exactly happens when you get sunlight in the morning?
It signals to your body that it is time to be awake, to be active, alert, and productive.
That light signal additionally tells the rest of the melatonin still left over from sleep to go away.
Without that signal we can feel fatigued….That I thought was SUPER interesting!
Imagine not feeling fatigued just by going outside as part of your morning routine.
(How powerful is Mother Nature!)
At least 20 minutes of the first two hours of the day is the official recommendation, and sitting by the window or hoping the light will come though the windshield on your commute is not enough as there are coatings on the windows that can block or filter the light.
I have nearly always gotten up to run in the morning, and I have said for years that it isn’t just the cardio that I am benefiting from.
Without it I feel cold, can’t think clearly, I am fidgety, and distracted.
Now I know I am also accidentally getting my lux accomplished even in our cloudy rainy chilly Pacific Northwest winters, as well as setting my Circadian Rhythms up for success.
Fascinating.
Here is the link to this podcast as there is more to listen to & learn if you’d like…
Happy Carpe Diem Day: Seize the Day! OR: Seize the sleep!
Here’s to balance, strength, and deep sleeping happiness,
🙂 Laura
