Five Habits to Improve Your Sleep (Naturally)

Phone Blue Light Output and MelatoninSmartphone Light Output Blocks Melatonin
1. Sleep Restriction: Have you ever woken up exactly one minute before your alarm clock? Our bodies' internal clocks are surprisingly precise. As tempting as it is to sleep in, waking up at different times during the week can confuse your internal clock. To avoid this, wake up at the same time every day (even on the weekends) and avoid mid-afternoon naps.

2.  Exercise. Three independent studies confirmed that moderate daily exercise (1 hour of walking per day) can help you fall asleep faster, sleep more deeply, and experience better sleep quality.

3. White Noise. Use white noise when sleeping. The constant low-level noise is calming and helps block out disruptive sounds like car alarms that can interrupt even deep sleep cycles. There are many white noise machines on the market, but a simple fan works just as well.

4. Temperature. Falling temperatures let our bodies know that it's nighttime. Studies suggest that 65 degree Fahrenheit may be the ideal temperature for deep sleep.
Native Amber LED, melatonin, sleepAmber Light Allows Healthy Melatonin Production
5. Amber light. Try to limit your exposure to blue-spectrum lights after sundown. The worst culprits are the lights from cell phone screens and laptops. Even a few seconds of blue spectrum light has been demonstrated to critically disrupt melatonin production. In addition, the hyperactive nature of internet browsing has also been proven to exacerbate insomnia. Instead, spend 30 minutes before bed reading from a book or e-book with an amber reading lamp. Like candlelight, the light from amber reading lamps does not disrupt melatonin production. If you must be around bright lights after sundown, numerous studies show that amber glasses effectively block blue light and protect normal melatonin production.


Find out more about:  ADHD Insomnia, Bipolar Insomnia, Blue Light and Insomnia, and Night Shift Sleep Disorder. 

SomniLight Amber Book Light

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Our rechargeable amber book light clips perfectly to books, notepads, and e-readers to give you a relaxing evening experience. This warm book light uses specially designed amber LEDs to produce a warm color-temperature light, similar to candlelight. Like candlelight, our amber book lights emit only long wavelength light (peaking at 592 nM), free from the blue wavelengths that can disrupt sleep. Studies suggest that the use of amber light can result in 90 minutes of increased melatonin production and up to an hour more sleep per night!


As one customer writes, "I am so glad I found this warm reading light!!! I was amazed that something finally worked for me and I don't have to take any more pills and no more groggy feeling in the morning." Read more book light reviews here.


Now with a rechargeable lithium ion battery!


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