Reduced exposure to daylight can be the cause of, among other things, a disrupted sleep-wake rhythm. In today's 24-hour society, we are not outside nearly as much as we actually should be. This affects our sleep-wake rhythm, sleep quality and cognitive performance.
Fortunately, not everything is bad, exposure to daylight when working indoors has a positive effect on our sleep and cognitive performance, research shows.
The influence of daylight
Even exposure to sunlight through windows can positively impact sleep and help improve cognitive performance and mental health, according to the results of a new study published in the International Journal of Environmental Research and Public Health. The study was set in an office work environment and included 30 participants. These participants spent five days in an office environment with west-facing windows that were partially covered with standard roller shades.
The group also spent five days in an office environment that was exactly like the other office environment, except for the windows. Instead of tints, the windows had electrochromic glass. This type of glass is designed to produce what the U.S. Department of Energy’s Office of Energy Efficiency and Renewable Energy described as a variable tint. The tint, which changes as needed throughout the day, reduces glare and heat gain without blocking sunlight to the same extent as tints and other barriers.
The researchers found that when the study participants were in the office with the electrochromic glass, which allowed for more daylight exposure than the shaded windows in the other office, they experienced several benefits. Participants were 77 percent less likely to report feeling depressed. With more daylight exposure, they had better concentration, lower stress levels and less eye strain. The reduced eye strain, the researchers said, was also linked to the better vision they enjoyed, which allowed their eyes to rest during the day while occasionally staring into the distance.
Confirmed: Exposure to indoor daylight has a positive effect on sleep
In another study using the electrochromic glass, researchers found similarly positive results. This study, conducted by the Light and Health Research Center at the Icahn School of Medicine at Mount Sinai, focused on people at home rather than at work. The researchers compared two groups, one using sunscreen during the day and the other using the electrochromic glass.
According to the results, those who used sunscreens had delayed melatonin production and later sleep times than those who received the increased daylight provided by the electrochromic glass. Those with greater sunlight exposure experienced better sleep quality, had more energy during the day, and reported 11 percent less anxiety and 9 percent less stress. Interestingly, this study also found benefits to having good vision.
These results confirmed the benefits noted in a 2020 study that found office workers with greater sunlight exposure through the electrochromic glass had 42 percent higher cognitive ratings than workers in standard office environments. The workers with greater sunlight exposure also experienced better sleep quality.
Improve your sleep-wake rhythm
Start working on better sleep quality today by improving your sleep hygiene. Set and stick to regular sleep and wake times. Limit your use of electronic devices in the two hours before bed or block out blue light with orange lenses. Get plenty of exercise during the day. These are just a few ways you can actively support a good night’s sleep and keep anxiety levels to a minimum.
Source: www.chronobiology.com
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