Enhancing Your Sleep Cycle: The Benefits of Indoor Plants, a Proper Sleep Space, and Low Amber Lighting

 

We get it.

A healthy sleep cycle can be challenging.

You’ve got kids, you’ve got distractions.

We all have an engineered mini distraction device on our hip at all times. 

3 small habits in your daily routine can pay dividends and improve your sleep quality and overall health.

#3 may surprise you!

1. Setting up a proper sleep space
2. Using low, amber lighting before bedtime
3. Keeping plants indoors and nearby heavily traveled areas like living room, bedroom, hallway. 

The Importance of Circadian Rhythm

The circadian rhythm is your body's natural 24-hour cycle that regulates sleep, wakefulness, and other physiological processes.

Disruptions to this cycle can lead to various health issues, including sleep disorders, metabolic problems, and mood disturbances.

According to the National Institute of General Medical Sciences, maintaining a regular circadian rhythm is essential for optimal health, influencing everything from hormone production to body temperature regulation.

 

WHY INDOOR PLANTS?

Indoor plants are more than mere decorative items; they offer several health benefits that can enhance your sleep quality.

1.According to a study published in the Journal of Physiological Anthropology, interacting with indoor plants can reduce stress, anxiety, and promote a sense of well-being, which is conducive to better sleep.

2. Plants like aloe vera, lavender, and snake plants release oxygen and absorb carbon dioxide, improving air quality.
3. The presence of greenery indoors has been shown to increase humidity levels and decrease airborne dust, creating a more comfortable sleeping environment.
4. The natural aesthetic of plants can also foster a calming atmosphere, helping to relax the mind before bedtime.

Creating a Proper Sleep Space

A well-organized and comfortable bedroom is crucial for fostering a healthy sleep cycle. The National Sleep Foundation recommends the following elements for an ideal sleep environment:

1. Comfortable Mattress and Pillows: Investing in a high-quality mattress and supportive pillows can prevent discomfort and improve sleep quality.
2. Cool Temperature: Keeping your bedroom cool, ideally between 60-67°F (15-19°C), can help facilitate better sleep.
3. Minimal Noise: Reducing noise levels or using white noise machines can minimize disruptions during the night.
4. Dark Environment: Using blackout curtains or an eye mask can block out light, signaling to your body that it’s time to sleep.

The Role of Amber Lighting

The type of lighting you expose yourself to in the evening significantly impacts your circadian rhythm.

Blue light, emitted by phones, tablets, and LED lights, can suppress the production of melatonin, the hormone that regulates sleep.

A study in the Journal of Clinical Endocrinology & Metabolism found that exposure to blue light in the evening can delay sleep onset and reduce sleep quality.

Using low, amber lighting in the hours leading up to bedtime can help signal to your body that it's time to prepare for sleep. Amber light mimics the natural hues of sunset, promoting relaxation and melatonin production.

 

Integrating These Elements for Better Sleep

Combining indoor plants, a well-designed sleep space, and appropriate lighting can create an optimal environment for maintaining a healthy circadian rhythm. Here’s how to integrate these elements effectively:

1. Add Greenery: Introduce a few indoor plants into your bedroom. Choose low-maintenance varieties like snake plants or peace lilies, which thrive in indoor conditions and improve air quality.
2. Revamp Your Sleep Space: Ensure your bedroom is a comfortable and inviting space dedicated to rest. Invest in a quality mattress, keep the room cool, and minimize noise and light disturbances.
3. Adjust Your Lighting: In the evening, switch to amber or red light bulbs and limit exposure to screens. Consider using dimmable lamps to create a soothing, sleep-friendly environment.

References

• National Institute of General Medical Sciences. Circadian Rhythms. Retrieved from NIGMS
• Journal of Physiological Anthropology. Interaction with Indoor Plants May Reduce Psychological and Physiological Stress by Suppressing Autonomic Nervous System Activity in Young Adults: A Randomized Crossover Study.
• National Sleep Foundation. Bedroom Environment. Retrieved from SleepFoundation.org
• Journal of Clinical Endocrinology & Metabolism. Evening Use of Light-Emitting EReaders Negatively Affects Sleep, Circadian Timing, and Next-Morning Alertness.