How to Get a Good Night's Sleep When You're Light-sensitive

Jul 29, 2022

How to Get a Good Night's Sleep When You're Light-sensitive

Modern technology makes life easier, but it can also interfere with your sleep. This is especially true if you’re sensitive to light. Find out how your smartphone may be keeping you up at night and what you can do about it.


Artificial light throws off your inner clock and the activities of your neurons and hormones that would naturally guide you through a 24-hour day. Internet devices with LED lights keep your brain on alert and reduce the number of hours that you sleep.


In addition to reduced concentration, sleep deprivation is associated with weight gain, diabetes, and other health issues.


You can keep your phone and get the rest you need by managing your exposure to artificial and natural light.

Coping with Light from Other Sources


  1. Know your bulbs. You’ve surely noticed that traditional light bulbs are vanishing due to government efficiency standards. If you dislike harsh fluorescent lights, try innovations like incandescent halogen bulbs, which provide softer light and work well with dimmers.
  2. Use a nightlight. At least for now, nightlights are exempted and still on the market. They’ll help you get back to sleep faster after late-night trips to the bathroom.

  3. Draw the curtains. Blackout curtains and shades will darken your bedroom. They’ll help keep out streetlights and let you sleep past dawn.

  4. Wear sunglasses. If you need to sleep during daylight hours, you may want to give your eyes some shade on the way home. Wraparound sunglasses are the most effective style.


  1. Put on a sleep mask. Sleep masks are another valuable accessory. Forget about the cheap versions they give away on planes. Buy one with cushioned pillows around the eyes. It will feel more comfortable and promote deeper slumbers.
  2. Limit caffeine. Like many people, you may be in the habit of using coffee to charge yourself up in the morning. If you feel drowsy most mornings, you’d be better off going to bed earlier instead.

  3. Drink in the morning sun. Exposing your body to the morning sun will wake up your brain and help you sleep better at night. If you get up before dawn, special lights designed for the seasonal affective disorder may help.

  4. Talk with your doctor. If you still have trouble sleeping, see your doctor. They can suggest additional options like melatonin supplements or refer you to a sleep specialist.



Kick your tablet out of your bedroom and pick up a paperback novel instead. You’ll most certainly get a better night’s sleep.


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