MANAGING LIGHT EXPOSURE

Healthy from the Start Resources for Shiftworkers

Managing light exposure is key for shiftworkers, as you’re often exposed to light at non-traditional times (e.g., during the night), or when you’re trying to sleep (i.e., during the day before nightshift). Bright light can enhance alertness during shifts, while reducing your exposure can aid in promoting better sleep. Be mindful of light from screens and within your environment, using it to your advantage depending on your needs.

Understanding how light affects your circadian rhythms is vital for shiftworkers. Bright, ‘cool’ light, often termed blue light, can significantly boost alertness and is particularly useful during high-concentration tasks (102-104). Sources of such light include sunlight, device screens, and fluorescent bulbs. If you're feeling fatigued during a shift, intentionally seeking out these light sources can help maintain your focus and energy.

On the other hand, when preparing for sleep, especially after a night shift, it's beneficial to limit exposure to bright light (105,106).

This can be challenging if your work environment is brightly lit or if your commute exposes you to sunlight. In such cases, opt for warmer, dimmer light sources, similar to firelight or a setting sun, and consider using sunglasses to reduce light intensity.

However, be cautious about reducing light to the point of increasing fatigue, which can impact safety. The goal is to balance safety with effective light management to enhance your sleep quality.

DEVICE SCREENS & SLEEP

Limiting device use before bedtime can significantly improve sleep quality. While the impact of blue light from screens on sleep disruption is not substantial, other factors associated with device use, like reduced sleep time and engaging in stimulating activities, play a significant role in affecting sleep.

Reducing sleep opportunity:

  • Engaging with devices at bedtime, especially while you’re in bed, eats into your available sleep time. It's easy to get absorbed in social media or streaming content, unintentionally cutting into your 7-9 hour sleep window. Setting a timer can help manage this better (107,108).

Alerting activities:

  • Device use often involves activities that stimulate your brain, releasing chemicals that promote alertness and increase brain activity. This can make falling and staying asleep more challenging, which impacts your overall restfulness. Opt for more relaxing activities on devices, like reading or guided meditation, closer to bedtime (109,110).