Japan Beauty Health Network "Ranger" recently on the relationship between the quality of illumination and sleep are discussed, that better sleep, sleep environment is very important, especially when sleeping around lighting light intensity is a key factor.
We know that melatonin, a hormone secreted by the brain, is closely related to the quality of sleep. The brightness of the intensity will directly affect the secretion of melatonin, thereby affecting the quality of our sleep.
Japan Shiga University of science, Professor Miyazaki Ichiro sleep in his book "on the brain effective sleep" book mentioned: "long exposure to sunlight 300lx intensity of light, the suppression of melatonin secretion. "(LX is the light intensity, also known as Mi Zhuguang, 1LX is equal to a candle from a number of meters are projected on the surface of a square metre of the light) that is to say, a good sleep environment, at least for illumination in the following 300lx.
The reference values for some of the light sources are as follows: the convenience store is about 1500lx or more; the fluorescent lamp is about 500lx-700lx; the small bulb (flashlight) is about 9lX; the moonlight is about 0.1-0.3lx.
The Nara medical University survey also showed that people who slept under the light bulb were two times more likely to be obese than those who slept in a basic dark environment. Respondents reflect, in this intensity of light is not sleep well. According to the Nara Women's University to provide a paper "bedroom lighting on sleep affects the process", mentioned the need to enter deep sleep, "sleep", is also the optimal illumination of 0.3 lux, is the illumination. The retina can be stimulated by light even when the eyes are closed.
Some people do not adapt to sleep in a completely dark environment, it should be on the nightstand, try to lower the brightness, and wearing a blindfold to sleep.
It is also important to note that longer wavelengths of red light and tea light do not interfere with the secretion of melatonin. If there are conditions, bedtime may wish to set the indoor lighting into these two kinds of warm light source, help sleep.
Source: Yangcheng Evening News (Guangzhou) original title: "the most appropriate sleeping moonlight lighting"
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