Many of us are aware that getting enough sleep each night is essential to your daily physical and cognitive functioning. Our bodies need the right amount of rest so that we can tackle the day-to-day challenges that we face. But have you ever considered that how you sleep is important too? Whether it’s falling asleep with the television on, your alarm clock shining on your nightstand, or using a sound machine, light and sound affect your sleep quality in detrimental ways.
Our brains allow us to fall asleep by producing a hormone called melatonin. The brain knows when to produce hormone because of a rhythm that is developed overtime synchronized to the light input from the eyes. When there is less light input from the eyes, your brain knows it is time to go to sleep and produces higher levels of melatonin. Therefore, if you are trying to go to sleep and there is light in the room, your brain is going to produce less melatonin. You might be able to fall asleep because of exhaustion from your long day, but the quality of sleep and rest that you get will not be as desirable than if you were to sleep in total darkness and allow your brain to produce ample melatonin.
Falling asleep with background noise also interrupts the quality of your sleep. Although you may feel like you are resting, if there is sound occurring in your room, your brain is constantly listening and staying alert. But, if you feel like you need some kind of noise to quiet your thoughts at night or to provide comfort, white noise is the best choice you can make. Sound machines usually have a white noise setting, and most fans produce white noise and can sooth you to sleep.
Overall, it is important to do what is going to increase your quality of sleep to maximize your mental and physical wellbeing. But also, keep in mind that your safety is important too. If you need nightlights to pave your way to the bathroom so you don’t trip or stub your toe in the middle of the night, please use them!
If you are curious about other strategies to maximize your resting potential and increase your energy levels, contact us at Olive Branch Counseling Associates! Our therapists offer many different services both in person at our office located at 6819—167th St. in Tinley Park, Illinois 60477 and via telehealth. Call 708-633-8000 today to book an appointment!
Myleigh, undergrad intern, 2025
Olive Branch Counseling Associates, Inc.
References:
CounselingMatters.live 
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