Ellen Vora, MD
  • Dr. Vora
  • Book
  • Resources
  • Speaking
  • Contact
  • Instagram
  • Facebook
  • YouTube
  • TikTok

The Most Underrated Sleep Factor: Light.

by Ellen Vora, MD on Sep 25, 2017 / Share

This article first appeared on bewell.com
by Ellen Vora, MD
Sleep Factor
Excerpt:
Here’s the thing: sleep is supposed to work. We’re supposed to get tired at night, sleep deeply, and then have energy during the day. So what gives? Why is this system failing for so many people? The system works, but there are aspects of our modern life that throw the system out of whack. The most important and overlooked factor is…Light!Light is the official regulator of our sleep-wake cycles, also known as the circadian rhythm. When we wake up in the morning, light enters our eyes, which sends a signal to the brain saying, “good morning, it’s 7 am!.” This starts the clock for the day. Our body releases hormones making us feel awake and energetic, and starts counting down to the evening, when it will release hormones to make us sleepy. Blue spectrum light is the strongest signal (e.g., screens), and red spectrum light is the weakest (e.g., candlelight).

If we were living on the African Savannah 50,000 years ago, or even just backpacking in the wilderness, the system would work fine. Instead we live in modern homes with electricity. At 9 pm, when we’re supposed to be getting sleepy, light from screens, lamps and even ambient light pollution enters our eyes, telling the brain: “good morning, it’s 7 am!” (even though it’s 9 pm). Our brains get confused, thinking the sun just rose, and release hormones that make us feel wide awake. Then we lie in bed, thoughts racing, wondering why we can’t sleep.

How do we use this insight to improve our sleep? We get strategic about light. Here’s how:

Read more

Share
Next Article The Magic Bedtime Window For A Restful Night's Sleep

Did you enjoy this article?

Get more content like this delivered right to your inbox.

About the Author Ellen Vora, MD

Ellen Vora, M.D., is a holistic psychiatrist practicing with Frank Lipman, M.D., at the Eleven Eleven Wellness Center in NYC. "I take a functional medicine approach to mental health, which is a root-cause approach to understanding and treating illness."

Free Guide!

Sign up with your email to receive 4 Keys to Health.

Recent Posts.

  • Middle Sleep
  • 6 Steps to Better Immunity
  • Gradually Reducing Caffeine Can Be an Act of Radical Self Love
  • Boundaries: Setting Relationships Up For Success
  • Bipolar Might Be…
  • Anxiety is the Tone of Modern Western Culture
  • A Reflection on “Personal Responsibility”
  • Normalize Miscarriage
  • Trust Yourself
  • When We Say “Yes” But We Really Mean “No”…
  • ADD is Sometimes…
  • 6 Tips for ADHD
  • A Message For NYC
  • Feeling Anxious and You’re Not Sure Why?
  • Vitamin D
  • It’s Always Both
  • Caffeine & Consistency
  • These Conditions Travel Together…
  • These Conditions Travel Together
  • 8 Tips for Borderline Personality
  • Safetyism
  • Switch Up Your Date Nights
  • Nature Playground
  • Nature is the Medicine
  • Anti-Racism is Action
  • Screens Play an Underappreciated Role in Immunity
  • Possible Root Causes of Anxiety
  • GABA, Melatonin, & Vitamin D are the Endangered Species of Modern Life
  • Is Temperature Affecting Your Sleep
  • How to Respond to Criticism
  • All Struggle Is Valid
  • The Key to Taking Care of Ourselves Now
  • My Favorite Medicine
  • Keep It Simple, Keep It Local
  • Which Exercise is Best?
  • Avoid Fake Food
  • Missing Spring
  • Social Distancing
  • Meditation
  • Waking Up With Anxiety? It Might Be Medication Withdrawal
  • The Challenge of Modern Life Is Having a Properly Calibrated Immune System
  • Mindfulness Exercise for Parents
  • Simplifying Our Lives
  • A Simple Shift
  • Social Distancing Looks Very Different Depending On Circumstances
  • Self-Care Is An Outcropping of Capitalism
  • The Need To Feel Witnessed
  • You Are Enough
  • Healing Anxiety Starts with Blood Sugar
  • No Shame, No Judgment: How to Deal with Depression and Anxiety – Women of Impact Interview
  • 8 Ways to Reduce Anxiety
  • Gut Health, Inflammation & Mood
  • What It Means To “Do The Work”
  • Navigating Our Broken Medical System
  • Pregnancy Loss
  • 3 Tips to Prioritize Sleep and Avoid Burnout
  • Shut It Down
  • Normalize Miscarriage
  • Sleep Procrastination — How I Finally Stopped
  • Healthy Eating vs Social Connection
  • Eat Real Food
  • My 2020 Wellness Predictions
  • The Tweak I Made To The Kondo Method That Totally Works For Me
  • Can Trauma Really Be ‘Stored’ In The Body?
  • Gut Health = Health
  • The Health Impact of Loneliness – The Phoenix Helix Podcast
  • Managing Life’s Storms – The Magik Vibes Podcast with Kelsey J Patel
  • Is Hitting The Snooze Button Really That Bad For You?
  • Optimize Your Sleep
  • How to Move From Loneliness to Connection
  • Are Instagram Filters Harmful?
  • Stop Scrolling
  • Fight The Daylight Saving Slump With Time Outside
  • Do *This* First Thing In The Morning If You Wake Up Tangry (Tired + Angry)
  • What 4 Health Experts Are Doing To Prep For Winter Right Now
  • Easy Self-Care Advice for Stress-Free Meal Prep
  • Instead Of TV, Try This
  • Letting Ourselves Be Sad
  • Have Anxiety About Work? Try This
  • Holistic Strategies to Beat Stress & Anxiety – Happier & Healthier Podcast
  • Your Gut Issues Aren’t Just In Your Head
  • The Best Healthy Lunches To Pack For Kids
  • How to Manage Stress and Anxiety Through Diet and Lifestyle Changes – Mrs Startup Podcast
  • Podcasts vs. Silence
  • It’s Time To Talk About Post-Weaning Depression
  • 9 Easy Ways To Reset Your Diet At The End Of Summer
  • Light Sensitivity
  • Always Choose People
  • Portugal’s Policy on Drugs
  • It’s Time To Rethink Our Relationship With The Sun
  • Europe Is So Much More Energy-Efficient Than The US
  • Reflections on Portugal
  • Reflections on Burning Man
  • Eating For Your Brain
  • Got Gas & Bloating — Even While Eating Super Healthy? These Expert Tips May Help
  • Why You Should Prioritize Family Dinner + Easy Tips To Make The Most Of It
  • Stress And Anxiety Are Serious
  • 9 Food & Health Pros Share Their Best Tips For Saving $$$ On Healthy Food
  • My #1 Sleep Tip
Dr. Ellen Vora

About Me.

Dr. Vora takes a functional medicine approach to mental health–considering the whole person and addressing the problem at the root, rather than reflexively prescribing medication to suppress symptoms.

She specializes in depression, anxiety, insomnia, adult ADHD, bipolar and digestive issues.

More

  • Dr. Vora
  • Resources
  • Blog
  • Speaking
  • Group
  • Contact
  • Instagram
  • Twitter
  • Facebook
  • YouTube
© 2025 Ellen Vora, MD.
Site by SPYR
✕
  • Dr. Vora
  • Book
  • Resources
  • Speaking
  • Contact
  • Instagram
  • Facebook
  • YouTube
  • TikTok