How Dinner Time Lighting Prepares Young Children

(and Stressed Grown-ups) for Easier Bedtimes

Re-establishing bedtime routines can be a challenge after the longer days and laid-back lifestyle of summer. If bedtimes are hectic or restless in your house, then use lower lighting at dinner time to take advantage of Mother Nature’s own sleep aid.

            Our brains produce melatonin, the body’s natural sleep hormone, when there is less light, such as after sunset. When we make our homes bright with lots of artificial light, then melatonin production is hindered. If you wonder why your young children have energy to burn when you are trying to get them to bed, take a look around and see how bright your home is.

            Dim or turn off ambient (general) lights around dinner time. Have a pool of warm light over the dinner table, with a pendant light or candles.  This will draw people to your table and create a mellow mood. Keep the lights down after dinner using only necessary task lighting. Keep the lights in your child’s bedroom low as they are preparing for bath and bed. One client had the bathroom lights on a dimmer for her own pleasure and discovered that her children enjoyed bath time with the lights low. With less light your child’s brain will produce melatonin and he or she will slow down. Maintaining lower lighting will help your child get relaxed and drowsy; sleep at bedtime will come easier. This works for grown-ups too.