An Investigation of Lighting Levels and sleep Quality

This study explored how lighting levels affect sleep quality in young adults, testing bright light (450 lux) for focus and low light (220 lux) for calmness. Six participants aged 21–24 engaged in lighting interventions for 20 minutes daily over a week. Results showed improved sleep quality on days with low light exposure in the evening, supporting its calming effects. Bright light improved daytime focus but contributed to evening alertness, potentially disrupting sleep. These findings highlight the importance of managing light exposure to enhance sleep and cognitive health.

To improve sleep quality, reduce exposure to bright light (450 lux or higher) in the evening and use calming, low light (<220 lux) for relaxation. Incorporate natural light during the day for better focus and circadian alignment. While this study's small sample limits generalizability, it aligns with evidence on light's impact on sleep and alertness. Adopting these habits can enhance sleep and mental performance.