MANAGING LIGHT FOR BETTER SLEEP - Philips

Managing Light for Better SLeep
brought to you by
sleepfoundation.org

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The National Sleep
Foundation and Philips
are working together to promote
better sleep health through
the use of light therapy and
improved sleep education. This
guide has been developed by the
National Sleep Foundation to
help you use light and practice
good sleep habits for a good
night’s sleep. It is made available
to you exclusively by Philips and
the National Sleep Foundation.
The National Sleep Foundation is a charitable, educational and scientific
not-for-profit organization dedicated to improving sleep health and
safety through education, public awareness, and advocacy. Located in
Washington, DC, its membership includes researchers and clinicians
focused on sleep medicine, professionals in the health, medical and
science fields, individuals, patients, families affected by drowsy driving
and more than 900 healthcare facilities throughout North America.

Exposure to
bright morning
light energizes
us and prepares
us for a
productive day.
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The Wonders of Light
Exposure to bright morning light energizes
us and prepares us for a productive day.
Many of us find it helpful in overcoming the
winter “doldrums” that come with getting up
in the dark.
Without enough sunlight, we often feel down
and lack energy. In the winter months this can
be especially noticeable, leading to what many
refer to as the “winter blues.” Research has
shown that the right type of blue light from
the summer sky helps to restore the essential
light signals needed to boost your mood and
energy levels naturally and fight winter blues.
Thanks to modern technology, we can use
light to feel better and more energized, and
to feel more rested in the morning.
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We can use light to
feel more rested in
the morning.
The Benefits of Sleep
There’s nothing more
refreshing than a good
night’s sleep. It renews your
energy, makes you more alert
and provides important
benefits for your mind and
body. You need adequate
sleep to be alert during the
day to perform your best.
These benefits include
improving your mood and
energy. After a good night’s
sleep, you’ll have a boost in
mood and energy, and after
establishing a good sleeping
routine, you’ll also feel better.

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Controlling Your Sleep Schedule
Light helps control your sleep schedule. However, you can get
a little out of whack with the demands of modern schedules.
This can occur during the winter when you need to wake up while
it is still dark outside or due to other schedule issues such as
shift work.
Without early morning light signaling you to wake up, you may
have a hard time getting out of bed. You may experience winter
doldrums—where you feel sleepier during the winter months
when daylight hours are shortened.
Evening shift work and other
irregularities can also put
you at odds with your
body’s natural tendency
to feel sleepy when it
is dark and energized
during the day.

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Using Light Therapy Products
Fortunately, you can use light therapy so that you sleep and wake
up at the appropriate times and feel refreshed. The first light
of each day sets the schedule for your natural sleep-wake cycle. By
gradually maximizing your exposure to light in the morning and
curtailing your exposure to bright light in the evening you can feel
more rested. To do so, follow this simple advice:
In the morning — Try to get at least 30 minutes of exposure to
bright light during the day, especially first thing in the morning.
If you cannot get out in bright sunlight, your light therapy device
can help. Energy lights imitate natural daylight but are UV-free.
You can boost your mood and energy as well as fight winter blues
by replenishing the light you may be missing. Bright light will help
you to be alert during the day and also cue your body to feel sleepy
at the right time of night.
In the evening — Dim the lights. The dim light will tell your body
that bedtime is approaching. When you go to sleep, make sure
you’re in a dark room that will stay dark until you get enough sleep.

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Timing is Key
The timing of your light exposure is critical. If it is timed
too late you may fall asleep too late and wake up later each
morning. If morning light is timed too early, you may fall asleep
too early and find yourself waking up too early each day. Be sure
to read the instructions on your light therapy product to assure
safe, appropriate use and maximum effect.
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How Much Sleep Do You Need?
If you wake up unrefreshed or feel
sleepy during the day, you’re not
getting adequate sleep at night.
Most adults need 7 to 8 hours of sleep a
night to function at their best the next
day. Children and adolescents need 9
hours or more. Although older people
often have trouble getting a good night’s
sleep, the elderly need just as much sleep
as younger adults.
It’s not just the amount of sleep you
get that matters. Have you ever clocked
8 or 9 hours in bed, but felt like you had only half that amount
of sleep? That could be because physical discomfort, trips to the
bathroom, noises, or other factors prevented you from falling
into the deeper stages of sleep.

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Develop Good Sleep Habits
In addition to using light to manage your natural sleep schedule,
here are some practical tips for developing good sleep habits:
Treat your bedroom as your sanctuary from the stresses of the
day. Use your bedroom for sleep only so you positively associate
it with sleeping.
Set and stick to a sleep schedule. Go to bed and wake up at the
same time each day, even on the weekends.
Avoid late naps. Naps late in the day can make it harder to fall
asleep at night. If you must nap, keep it to under an hour, and
take it before 3:00 pm.
Create a comfortable sleeping environment that is cool,
dark, quiet and free of distractions. Provide yourself with a
comfortable bed and pillow and keep the temperature in your
bedroom cooler at night than during the day.
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Establish a relaxing bedtime routine. Allow enough time to
wind down and relax before going to bed, and avoid activities
that might excite you.
Keep a “worry book” next to your bed. If you wake up
because of worries, write them down, and forget about them
until morning.
Avoid exposure to bright light in the night. Put night lights in
your halls and bathroom. If you regularly get thirsty during the
night, keep a glass of water by your bed to avoid getting up.
Exercise. Exercise helps you fall asleep, but avoid vigorous or
competitive exercise close to bedtime.
Be aware of over-the-counter and prescription medications
that disrupt sleep. If you suspect your medications may be
interfering with your sleep, talk to your doctor.
Avoid alcoholic beverages just before bedtime. Alcohol may
make you sleepy, but it can also cause you to wake up in the
middle of the night, when the effects of the alcohol have worn off.

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Avoid using tobacco or caffeinated
products at night or even late in the
afternoon. Caffeine and nicotine’s effects
can last 8 hours or more.
Avoid large meals and beverages right
before bedtime. A large meal too close to
bedtime can cause indigestion, which can
make it hard to fall and stay asleep. Drinking
too many fluids at night can cause frequent
awakenings to urinate, which can prevent
you from sleeping deeply or long enough.
When to Seek Professional Help
If you consistently find yourself feeling sleepy during the day
despite spending enough time in bed at night, practicing good
sleep habits and using bright light to manage your body clock, you
may have a sleep disorder. To find out more about sleep disorders
and healthy sleep, visit the National Sleep Foundation Web site at
www.sleepfoundation.org.
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Email nsf@sleepfoundation.org
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©2010 National Sleep Foundation. All rights reserved.
This publication was independently developed by the National Sleep Foundation
and is made available to you through a licensing agreement with Philips.