This time of the year, bustling streets glow under various light sources. Natural light from south-facing gardens twinkles, and spectacular lighting decorations start to appear, impacting our circadian rhythm.

Pretty soon, you’ll get involved too. Maybe you're a shopper or night stroller, perhaps someone who works a night shift or is simply very excited to celebrate the holidays, adjusting from jet lag. This is an exciting time. However, for some of us, especially those in health care provider roles or shift work, it may also be a stressful time.

Thoughts of all the shopping and decorating that needs to be done might cause us to lose sleep at night. This can affect our sleep-wake cycle and melatonin levels, making us feel groggy throughout the day—worse yet, we might get sick!

How do you avoid this? Simple—get plenty of sleep every night, which is the best way to ensure you'll be ready for whatever the time of day brings.

And how do you do that? Start by choosing your light exposures wisely;

Get exposed to NATURAL SUNLIGHT during the day (preferably before 10 AM)

Direct sunlight and bright light exposure keep your body clock healthy. This increases both the amount and quality of your night's sleep and your daytime energy.

REDUCE YOUR NIGHTTIME EXPOSURE TO BLUE LIGHT

Too much blue light exposure from devices in automatic mode can trick your brain into thinking it's still daytime. This lowers melatonin levels, which are crucial for relaxation and deep sleep. Blue light is particularly potent from electronic devices like computers and cell phones.

Light therapy and green light can be beneficial, especially for those with jet lag or working in shift work

Consulting a nuclear medicine physician or delving into medical specialties can offer preventive measures and insights into the psychology of colors.

Here are some common techniques for reducing your exposure to blue light at night.

• Wear glasses that block blue light.

• Use handheld light meters or metering modes on your devices to reduce blue light.

• Two hours before bedtime, stop the TV and turn off any bright lights.

Some might think the sun is there "just because" or that it's OK to binge on late-night movies. However, too much of anything might result in harmful factors like illness, discomfort, or stress.

This is why it's important to understand how your lifestyle influences your sleep cycle and health outcomes. Using knowledge like the best time for sun exposure and light exposure, or managing screen time during your work day, can improve your health and well-being.

Remember, the best thing for better sleep is often the right thing: adjusting your environment and habits to support your sleep cycle. Whether it’s choosing the right times for sun protection or understanding the impact of colors and light color tones in your home office, these small changes can lead to significant improvements in your life.