2019-06-01_New_Scientist

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timing of the SCN, making you more owlish.
“One problem with light at night is that it
makes you want to go to bed later, but you still
have to get up at the same time, so you get
shorter sleep,” says Mariana Figueiro, director
of the Lighting Research Center at Rensselaer
Polytechnic Institute in New York state. Bright
light exposure in the morning advances our
body clocks, making us more lark-like.
It is also important that we are plunged
into darkness at night. Besides shifting
the timing of our body clocks and providing
an unwanted boost to alertness, light at night
also  suppresses the release of melatonin,
a hormone that reinforces the biological >

DAYTIME
Lighting should be bright and
blue-white. Daylight is better

Wake up at a regular time and
open the curtains as soon as
you get up

Eat breakfast in the brightest,
sunniest area of your home –
or outdoors

Walk or cycle when you can

Change where you usually sit
to be next to a window, or
consider investing in a very
bright desk light
Get outdoors as much as you
can, but beware skin damage
Swap indoor exercise for an
outdoor equivalent

EVENING
Lighting should be dim and
emit a warmer colour

Use table lamps, rather than
bright overhead lights

Install warm-toned light
bulbs or invest in dimmable,
colour-changing bulbs

Listen to your body and go to bed
when you start feeling sleepy

Use blackout blinds to block the
light from street lamps

OPTIMISE YOUR
EXPOSURE

“ Light not only


affects your


body clock and


your sleep, it


can act directly


on mood”


1 June 2019 | New Scientist | 35
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