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• Bright overhead lights in the evening can suppress melatonin and make it harder to prepare for sleep.
• Try turning off the main lights after 8 p.m. and switching to lamps or indirect lighting instead.
• Using warm-toned lamps and softer, lower-intensity lighting can help create a more relaxing evening environment.
• After 9 p.m., it’s also a good idea to turn down the brightness on your phone and TV screens.
• These simple changes to your evening lighting routine may help your body gradually transition into sleep mode.

 

Your Body Is Tired, But Your Brain Is Still Wide Awake

Imagine coming home at 9 p.m. and sitting on the couch with the bright overhead lights still shining throughout the living room. Even though your body is tired, your brain may continue to receive signals that it is still daytime.

If you find it difficult to wind down after work or have trouble falling asleep at night, your evening light environment could be one factor worth considering.

Why Bright Lights at 10 p.m. Can Delay Your Sleep Routine

Mr. Kim, 38, had a habit of turning on the main living room lights as soon as he came home from work around 7 p.m.

He would eat dinner, scroll through his phone, or watch TV under bright, cool-toned lighting. Although he felt physically tired, he didn’t feel sleepy. Even after getting into bed around midnight, he often had trouble falling asleep and continued to feel tired the next day.

Our body clock, or circadian rhythm, is influenced by light. Exposure to bright light at night can suppress melatonin, a hormone involved in preparing the body for sleep, potentially delaying the natural transition toward sleep.

For this reason, keeping your home as bright as it is during the daytime late into the evening may interfere with your normal sleep rhythm.

Mr. Kim decided to change his lighting routine by turning off the main living room lights after 8 p.m. and using lamps and indirect lighting instead.

Check Your Evening Lighting Habits

Ask yourself:

• Do you keep bright overhead lights on for long periods at night?
• Are you exposed to strong, cool-toned lighting late into the evening?
• Do you regularly feel tired after work but still have trouble feeling sleepy?

 

After 8 p.m., Switch to Warm, Indirect Lighting

Starting at 8 p.m., Mr. Kim replaced the bright ceiling lights with warm-toned lamps and indirect LED lighting. He also lowered the overall brightness to a comfortable level.

At first, the room felt noticeably darker. But after several days, the difference between daytime and evening began to feel more natural.

After 9 p.m., he also reduced the brightness of his phone and TV screens.

After about two weeks, he noticed that he began feeling sleepy earlier than usual and that it seemed to take less time to fall asleep once he got into bed.

Reducing evening light is about more than simply creating a cozy atmosphere. At night, limiting bright light can help create an environment that supports the body's natural preparation for sleep.

In particular, consider dimming indoor lighting during the 1–2 hours before bedtime and reducing exposure to bright screens.

Warm-toned lighting may also feel more relaxing. However, rather than assuming that one specific color temperature will improve sleep for everyone, the focus should be on creating an environment that is comfortable and not excessively bright.

What to Look For After Adjusting Your Evening Lighting

• After 8 p.m., use lamps or indirect lighting instead of bright overhead lights.
• Gradually lower the light level as bedtime approaches.
• Reduce the brightness of your phone and TV screens.
• Limit the amount of time you spend under bright lights before bed.

 

Better Sleep May Start With Your Evening Light Environment

Lighting is an important environmental signal that helps distinguish the beginning and end of the day.

Instead of keeping your home brightly lit like daytime throughout the evening, gradually lowering the light level can give your body more time to transition into rest and prepare for sleep.

Try placing indirect lighting near the sofa or bedside area. You can also use a timer or smart lighting system to automatically lower the brightness at a consistent time each evening.

Keep in mind, however, that lighting is only one factor that can affect sleep. It cannot solve every sleep problem on its own.

 

Simple Changes Based on Your Situation

If you have trouble unwinding after work:
→ Turn off the main lights after 8 p.m. and switch to softer, indirect lighting.

If you have trouble falling asleep at night:
→ Dim the lights further during the 1–2 hours before bedtime and lower your screen brightness.

If your sleep problems continue despite changing your lighting:
→ Also look at other factors, such as caffeine, bedtime habits, stress, and your overall sleep schedule.

Rather than keeping your home brightly lit late into the evening, try gradually reducing the amount of light as bedtime approaches.

Start with small changes and make them part of a consistent evening routine.

Source: 파이낸셜뉴스 (https://lifetag.fnnews.com/post/1498)