Dr. Alexander Froblevsky, an assistant professor at the Institute of Clinical Medicine at Pirogov Russian State Medical University, points out that the secret to maintaining health and productivity lies in balancing periods of physical activity and rest. Disruption of this balance, particularly in sleep patterns, leads to fatigue and stress. Artificial light is one of the most significant factors affecting sleep, although many people overlook its impact.
He says: “Scientifically, this process is regulated by two main hormones. The first is melatonin, known as the ‘night hormone,’ which is secreted in darkness and is responsible for sleep and maintaining its depth. However, its production is negatively affected by exposure to bright light, especially light with a cool spectrum. The opposing hormone is cortisol, or the ‘wakefulness hormone,’ as nighttime light, especially that emitted from screens, can artificially stimulate its secretion, which activates the sympathetic nervous system and inhibits sleep. Therefore, any light source during rest acts as an alarm signal to the body.”
According to him, it is advisable to stop using electronic devices two hours before bedtime, because the blue light emitted from their screens inhibits melatonin production.
He adds: “It is preferable to replace that with warm, dim lighting that mimics the light of a fire, along with practicing calming rituals such as reading a paper book or taking a warm bath, as this type of lighting creates an atmosphere similar to a sunset. Paying attention to the quality of sleep by controlling the lighting is an essential element for maintaining energy during the day, mental clarity, and long-term health.”
