Better Sleep,
Get a Good Night's Rest,
The Role of Smart Lighting.
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We all know how crucial a good night’s sleep is to our overall health and well-being, but did you know that the lighting in your home can significantly impact the quality of your rest? Enter smart lighting, an innovative technology designed to enhance every aspect of your life, including your sleep. Let’s explore how smart lighting can help in transforming your sleep so you wake up refreshed and ready to tackle the day.
Regulating the Sleep-Wake Cycle Through Light
Sleep is not just a passive state when our body shuts off for the night. It’s an active period where a lot of important processing, restoration, and strengthening occurs. Our brain cycles through various phases, each crucial for mental and physical health.
Your body’s circadian rhythm refers to its internal clock or biological process that regulates the sleep-wake cycle and other physiological functions over a roughly 24-hour period. This internal clock is influenced by external factors such as light and darkness, and it helps dictate when you feel alert and awake during the day and when you feel tired and ready for sleep at night. The circadian rhythm plays a crucial role in maintaining overall health and well-being, as disruptions to this cycle can lead to sleep disorders, mood changes, and other health issues.
Light has a profound effect on our sleep rhythm, our body’s natural clock. Exposure to light or darkness signals our brain when to feel awake or sleepy. This is why bright screens before bed can throw our sleep cycle off kilter. Cutting off your devices, such as mobile phones and tablets, before bed can significantly improve your sleep quality.
Enter Smart Lighting: What is Smart Lighting?
At its simplest, smart lighting is a system of light fixtures and bulbs that you can control remotely, automate, and customize to an impressive degree. It’s about having the right light, at the right time, for the right task.
Are smart lights difficult to install?
Not at all. Most smart lighting systems are designed for easy installation and come with clear instructions. Plus, there’s a wealth of online tutorials to guide you.
Select a system that fits your needs and install according to the manufacturer’s instructions. Start small if you like, with just a few bulbs or smart plugs, and expand as you become more comfortable and see the benefits.
No Electrician Needed for this Easy DIY
Two of the easiest items to install are smart plugs and smart bulbs. No electrician needed.
Smart Plug
A smart plug is a device you plug into an outlet that lets you control anything you plug into it, like lamps or appliances, using your phone or voice commands. To use a smart plug, simply plug it into an outlet, connect it to your Wi-Fi network, and control your devices through a mobile app or voice assistant.
Example:
Smart Plugs turns on/off your light fixture or schedule times of the day. I know sunset this time of year is 6:30pm so I will schedule it to come on sunset (so I will feel safe coming into the house after dark.) Then I plan to go to bed at 11PM so I will schedule to go off at that time. Note that the smart plug I have provided below, you can just set to come on at sunset and off at sunrise if you prefer.
Amazon offers this smart plug and has step-by-step videos on how to install. Check it out at this link:
Smart Bulbs
Note: do not install this on a dimmer switch.
A smart bulb is a light bulb that connects to your Wi-Fi network and can be controlled using your phone or voice commands. You can adjust its brightness, color, and schedule when it turns on and off. To use a smart bulb, screw it into a light fixture, connect it to your Wi-Fi network, and control it through a mobile app or voice assistant.
Amazon offers smart bulbs in white only and colored/white all in one bulb. Amazon has step-by-step videos on the product page of how to install.
Amazon Colored & White Bulb Link:
Amazon White Bulb Only Link:
You can schedule everything using your phone app. Plus, if you’re watching TV, you can dim the lights instantly with your phone app. Note that you will need a hub (central control point) in order to use voice control. These bulbs work with Alexa or Google Home. Here is Amazon’s Link to the Alexa Echo Dot.
Instructions to install the bulbs (you can view them ahead of purchase at the Amazon links above.)
Here’s the basic short version:
- Turn off power to light fixture such as lamp (at lamp switch or circuit breaker.)
- Unscrew old bulb and screw in new smart bulb
- Turn power back on to lamp (via lamp switch or circuit breaker)
- Set Up: Depending on the smart bulb you’ve chosen, you may need to follow specific setup instructions provided by the manufacturer. This typically involves downloading a mobile app, connecting the smart bulb to your Wi-Fi network, and registering the bulb with the app.
Matching Light to Your Sleep Cycle:
By scheduling your lighting, adjust your lighting to mimic the natural progression of the sun. Brighter lights during the day keep you alert, while warmer, dimmer lights in the evening signal your brain that it’s time to wind down.
For example, imagine setting up your smart lighting system to gradually increase brightness in the morning, simulating a sunrise effect that gently nudges you awake. As the day progresses, the lights automatically adjust to brighter settings, helping to keep you alert and focused during daylight hours. Then, as evening approaches, the lighting transitions to warmer, dimmer tones, signaling to your brain that it’s time to unwind and prepare for sleep. This seamless adjustment mimics the natural progression of sunlight, supporting your body’s rhythm and promoting a more restful night’s sleep.
Lighting settings for daytime hours:
During daytime hours, optimizing your smart lighting to emit brighter illumination helps to keep you alert and enhances productivity. Harnessing the power of brighter lights during the day can simulate natural sunlight, which promotes wakefulness and mental sharpness. By adjusting your smart lighting settings accordingly, you can create an energizing environment that supports your daytime activities and maintains optimal sleep-wake cycles.
During the evening hours:
Use settings that reduce blue light exposure in the evening. Program your lights to slowly dim as your bedtime approaches, creating a relaxing environment conducive to sleep.
Lighting when you wake up at night:
To minimize sleep disruption during nighttime awakenings, you could strategically place motion sensors and configure dim lighting settings. You can ensure that your smart lighting remains unobtrusive while providing sufficient illumination for safe navigation during nighttime trips to the bathroom, kitchen, or to check on younger children. This subtle approach to nighttime lighting not only helps preserve your circadian rhythm by minimizing exposure to bright light but also offers added peace of mind knowing that your home is well-lit and secure during the night. With smart lighting, you can strike the perfect balance between security and sleep, ensuring that you can return to restful slumber seamlessly after brief interruptions.
In conclusion:
Use the programming features to support your natural sleep cycle:
*Use brighter lights during the day that can simulate natural sunlight.
* Use warmer tones in the evening.
* Avoid bright lights during the night if you need to get up.
Integrating With Your Smart Home:
If you have other smart devices, integrate them with your lighting for a coordinated sleep routine. Imagine your lights dimming as your smart thermostat lowers the temperature and your smart blinds close – all signaling that it’s bedtime.
Tailoring Your Lightscapes
The beauty of smart lighting lies in its versatility and customization. These systems empower you to sculpt lighting that fits your mood, activity, or time of day. Whether it’s the calm, cozy glow for your evening read or the vibrant luminescence energizing your morning routine, smart lighting adjusts at the touch of a button. This personalization is the key to creating an environment that not only enhances sleep but elevates your entire living experience.