A study that came out of Germany showed how exposure to light
can influence both mood and sleep in office workers. The fascinating part of
this study was that they recorded evidence of two visible light factors:
illuminance and irradiance of blue spectral component. In general terms, blue
light come from the sun’s ultra-violet rays. While most people understand that
UV rays can be harmful and cause skin disorders such as cancer, they are also
valuable to human health in other ways.
Daily light exposure during office hours does truly influence
the amount of sleep a person obtains every night. Blue light reaching the eye
during the day positively affected the quality of sleep as well as the amount
of sleep. So, if you have an office window, you are likely getting at least 45
more minutes of sleep – and quality sleep – than your counterparts with
interior offices.
Sleep health is far more important than people realize. In
fact, it has become so important that public health professionals added it to
their priority list in 2010 when studies consistently showed sleep disorders
were on the rise. At that time, poor sleep was reported in more than 25 percent
of the adult population. The Centers for Disease Control and Prevention found
that only 70 percent of adults got sufficient sleep (8 or more hours per night)
during a 24-hour period.
However, what’s more important is that these sleepy people
are more prone to infections, diabetes, low productivity and high risk of
accidents of various types. Also, sleep disorders have been associated with
heart disease, high blood pressure, and obesity.
Light is an important element to the human body because it
acts as a master clock. It tells your brain cells when it is daylight and when
it is night simply by the amount of light that enters the eye. Natural light contains
a higher intensity that than indoor lighting, allowing your body to be more
alert and focused. That, in turns, allows your body to rest more soundly when
it is darker.
Since natural sunlight and sleep are correlated, it stands
to reason that we should be spending more time outdoors – especially when the
sun is out. For those with an exterior window, you are lucky. The rest of us
have to figure out how to get in regular daily doses of sunshine if we work inside.
The best way to maintain a healthy master clock is to get
into bright sunlight during the day – around noon is best. The bright light
apparently “anchors” your body’s rhythms so that you are more alert through the
day and able to sleep more soundly at night. It only takes between 30 and 60
minutes to achieve the anchoring effect. The easiest way to soak in the
sunlight is to get outside during your breaks – even short bouts of 15 minutes
of natural light can help improve your health. Take your mid-day breaks outside
and eat lunch outdoors.
Researcher Dan Pardi who works with the Behavioral Sciences
Department at Stanford University discovered that if you get enough light every
day, you will not only improve your mood and sleep, but your overall well-being.
There may be a quicker fix: If you’re in need of more sleep,
ask your boss for a window office!
Works Used for this Article:
Centers for Disease Control and Prevention. (2014). Sleep
health. Retrieved from http://www.healthypeople.gov/2020/topicsobjectives2020/objectiveslist.aspx?topicId=38
Hubalek, S., Brink, M., and Schierz, C. (2010). Office
workers’ daily exposure to light and its influence on sleep quality and mood. Lighting Research & Technology, 42(1),
33-50.
Kitchel, E. (2000). The effects of blue light on ocular
health. Retrieved from http://www.cclvi.org/contributions/effects1.htm
Pardi, D. (2014). How the cycles of light and darkness affect your health and wellbeing. Retrieved from http://articles.mercola.com/sites/articles/archive/2014/01/19/sleep-light-exposure.aspx
No comments:
Post a Comment