Did you know that light has a profound effect on sleep? Experts note that exposure to light early in the day stimulates the body and mind, encouraging feelings of wakefulness, alertness, and energy. According to Dr Francis Kazungu, a general practitioner in Kigali, the increase in the use of digital technology, especially mobile phones, is contributing to people having issues with their sleep as most of them stay on these devices until late at night. This screen, not forgetting computers and televisions, he says, has slowly introduced another highly disruptive challenge to sleep. He goes on to point out that it has been long known that light exposure at night stimulates alertness that can pose a serious threat to proper sleep. Dr Kazungu notes that when one is exposed to too much light in the evening, it can be hard to fall asleep at night, which comes with negative impacts. How you to avoid this Generally, the body needs time to prepare for sleep, and a sleep routine that includes a gradually darkening environment can help. For this reason, it’s just essential that one tries to dim the lights a full hour before bedtime to encourage the body to begin its physiological progression towards sleep. Dr Yvan Ntwari, a general practitioner at Clinic Galien in Remera, Gasabo District, says being aware of light’s effects on the body can help one pay more attention to light exposure. He says that it’s important to take time to ensure a dark sleeping environment and that this is one easy and important way to protect and improve sleep in general. “When you get to learn how to manage your exposure to light at home and in-room, it helps you to avoid issues that come with insufficient sleep,” Ntwari says. He adds that being aware and making some adjustments can create a conducive environment that ensures a good night’s sleep. Dr Kazungu says people should understand what is good for them when it comes to minimising their exposure to too much light, as it guards them against unwanted light at night and protects the quality of sleep until one is ready to wake. Experts recommend that one should also ensure that the curtains and shades on windows keep outside light from disturbing sleep. They recommend window curtains or coverings that are heavy enough to fully block light from entering the room where you sleep. This will also prevent the early morning light from filtering in, as even small exposure to light can interfere with sleep. It is also recommended that if one needs a source of light during the night, they should instead use a nightlight with a red bulb. Studies reveal that red is a long-wavelength light that has been shown to be less disruptive to sleep than other light wavelengths. Put the nightlight in a hallway or another room, if possible.
