This Common Evening Wind-Down Habit Could Be Totally Ruining Your Sleep
There are few things that say "I'm winding down now" better than a luxurious nighttime skincare routine, complete with gentle exfoliation, lots of moisturizer and maybe even a face mask.
But by the time you get into bed, you realize you don't feel tired. At all. How can this be, when you're in that ultra-relaxed state that your skincare routine brings? The answer could be as simple as the lights on your bathroom mirrors, or a brightly lit bathroom in general, which are inhibiting the production of the sleep hormone melatonin.
"Bright light exposure can suppress the natural production of melatonin in the body, which plays a crucial role in regulating the sleep-wake cycle," explains Dr. Shelby Harris, Psy.D., a licensed clinical psychologist specializing in behavioral sleep medicine, and board certified in Behavioral Sleep Medicine (BSM) by the American Academy of Sleep Medicine.
"Melatonin is typically produced in the evening when it starts to get dark outside and signals to the body that it's time to prepare for sleep," Dr. Harris adds. "When we are exposed to bright light at night, it can confuse our body and brain into thinking it's still daytime, which can reduce melatonin production and make it more difficult for us to fall asleep."
Related: Sleep Experts Share How You Should Actually Be Using Melatonin
In more scientific terms, Dr. Savitha Elam-Kootil, MD, who is board-certified in sleep medicine, an internist at Kaiser Permanente in Atlanta and an adviser to MyYogaTeacher, explains that light powerfully influences the "master clocks" in our brains.
"The information when light strikes the retina of the eye is conveyed to this region in the brain called the SCN, which then influences a tiny gland called the pineal gland which makes melatonin," she says. "An increase in melatonin in turn promotes sleep by reducing the activity of the SCN."
In other words, if you're exposed to bright light too close to bedtime, your brain will get confused and have no idea that it's time to sleep.
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How Long Before Bedtime Should We Avoid Bright Light?
You've probably heard that screens—like your phone, for example—too close to bedtime are a bad idea. But it's less about screens themselves, and more about the light they emit.
"It’s best to try and avoid bright light exposure for at least 30 minutes to an hour before bedtime," Dr. Harris says. "This includes avoiding screens from phones, tablets and computers, as well as bright overhead lights. Instead, try dimming the lights and doing activities that promote relaxation such as reading, listening to a podcast, or practicing deep breathing or meditation. Relaxing activities before bed can help signal to the body that it's time to wind down and prepare for sleep."
So, if you find yourself tossing and turning after getting ready for bed in front of a brightly-lit mirror or in a very bright bathroom, consider doing your skincare routine a little earlier, or if you have dimmer switches in your bathroom, try dimming the lights. It could make a bigger difference than you think!
Related: Can You Overdose on Melatonin?
The Sleep Hygiene Tips These Sleep Experts Swear By
Of course, bright lights are only part of the problem. To get a good night's sleep, it's important to adhere to sleep hygiene guidelines as often as you can.
"Establishing a consistent sleep schedule, ensuring a comfortable sleep environment that's conducive to sleep, avoiding caffeine and alcohol before bedtime, and creating a relaxing nighttime routine can all help to improve sleep quality and quantity," says Dr. Harris.
And while exercise on the whole can help you sleep better, Dr. Elam-Kootil says it should be avoided too close to bedtime. "Instead, have a 'wind down' period before retiring, where one practices mindful relaxation," she says. "For mindful relaxation, I recommend Yoga Nidra, a guided meditation practice which results in a type of 'yogic sleep' or state of deep restfulness, where you have awareness of relaxation, unlike real sleep."
If you routinely have trouble sleeping multiple days a week, Dr. Harris adds, speak with your doctor or a sleep specialist—they can work with you to help you uncover any larger issues and come up with a treatment plan to help you sleep better.
Next up: Sleep Experts Swear By This 2-Ingredient Nighttime Snack
Sources
Dr. Shelby Harris, Psy.D., a licensed clinical psychologist specializing in behavioral sleep medicine, and board certified in Behavioral Sleep Medicine (BSM) by the American Academy of Sleep Medicine
Dr. Savitha Elam-Kootil, MD, board-certified sleep medicine doctor an internist at Kaiser Permanente in Atlanta and an adviser to MyYogaTeacher