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The circadian rhythm increases and decreases melatonin amounts based on light exposure.

The second way light affects sleep is by influencing the production of melatonin, a sleep-promoting hormone. Most people should stay asleep at the top of a new cycle, but light exposure increases the odds that you’ll wake up, causing more disturbed rest. There are four stages in a cycle, and the first two stages are a lighter sleep. People move through multiple sleep cycles while at rest. The first way is that light can impair transitions between sleep cycles. The types of light that influence circadian rhythms include natural daylight and artificial light from lamps and electronics screen devices like laptops and cell phones. Light signals that it is time to wake up, while darkness signals that it’s time to rest. Circadian rhythms are physiological changes that follow a 24-hour biological clock, and light is the primary influence over circadian rhythms. Light affects sleep because it influences the circadian rhythm. Cutting off your use of electronic screen devices before bed will curb the effects of blue light exposure. Maintaining a consistent sleep schedule will help set your circadian rhythm for better rest. Blackout curtains and eye masks can block out light. Tips to improve sleep quality include using blackout curtains or eye masks, keeping a consistent sleep schedule, and cutting off the use of electronics before bed. Most people should stay asleep as they transition between cycles, but light exposure can make it more likely that you wake up between cycles, leading to fragmented rest. The first two stages of a sleep cycle are a lighter sleep. People experience multiple sleep cycles during the night.

The second way light harms sleep is that it hinders sleep cycle transitions. Exposure to light causes the body to decrease its melatonin amount, leaving the individual more awake than tired. Melatonin is a hormone that promotes sleepiness, and it is released in higher amounts at night as part of the circadian rhythm process. The first way is that light reduces the melatonin levels in the body. Light can harm sleep quality in two ways.