Light affects your mood and sleeping habits, whether it is the natural sunlight or the screen lights from your phone or laptop. It can also impact how you feel when you are at home or at work.
You can make your pregnancy feel comfortable by observing the lighting around you and making the necessary changes.
How Does Lighting Affect You During Pregnancy?
Light is necessary to see things around you, but it can affect your body’s natural clock, also called the circadian rhythm. It controls your sleep-wake cycle, mood and energy levels throughout the day. Your body may become more sensitive to these changes during pregnancy, so lighting is something you cannot ignore.Lighting can impact you in the following ways.
- Bright or harsh light can make your eyes tired, as hormones already affect your vision.
- Exposure to screens before bedtime can disturb the quality of your sleep.
- Natural light boosts the serotonin hormone, which helps manage mood swings during pregnancy.
- Dim or poor lighting increases the risk of falls, which can be dangerous when you are carrying extra weight.
Why Are Your Eyes More Sensitive in Pregnancy?
You may notice the following effects of hormonal changes on your eyes during pregnancy.- Blurry vision
- Dry eyes
- Increased sensitivity to bright light
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Can Lighting Affect Your Baby Too?
Improper lighting can lead to stress caused by poor sleep, which is not good for your pregnancy. Taking in the natural sunlight during the day helps your body produce Vitamin D. It is an essential nutrient for your baby’s bone development and your immunity.What Are the Risks of Poor Lighting During Pregnancy?
Improper lighting can lead to the following problems.Frequent headaches from eye strain.
- Difficulty sleeping if you use gadgets at night.
- Mood changes such as irritability or anxiety.
- Higher risk of tripping or falling in stairways, bathrooms, or bedrooms.
How Can You Improve Lighting at Home?
You do not have to worry about making any new big changes. A small adjustment can help you in creating a soothing and safe environment.- Keep the curtains open during the day to receive natural light as much as possible.
- Choose yellow-toned lights over harsh white ones.
- Use lampshades and curtains to reduce glare in your eyes.
- Set up night lights by placing them in hallways, bathrooms, and bedrooms to see clearly at night if you have to wake up.
- Take breaks from the screen by following the 20-20-20 rule, which means every 20 minutes, look at something 20 feet away for 20 seconds.
- Help your body prepare for sleep by dimming lights before bed.
What About Workplace Lighting?
The lighting at your workplace is also crucial, so do not ignore it. The following tips can help you in creating a calm work environment.- Adjust your screen brightness to match the room light.
- Position your chair and screen to avoid glare.
- Ask for softer lighting if fluorescent lights bother you.
- Take regular breaks to rest your eyes.
Emotional & Social Well-being
Your emotional health also depends on the type of lighting you are constantly exposed to. Bright natural light can uplift your mood, which can reduce the feeling of sadness. Softer lighting during the night can create a calm ambience and allow you to relax with your partner and family. You can support your mental health through simple lighting changes for a peaceful environment.What To Do Next: A Quick Checklist
- Open the windows of your room to allow the natural light to come in during the day.
- Switch to a warm lighting tone at home.
- Use night lights for safety.
- Limit screen time before sleep.
- Talk to your partner or family about adjusting lighting in common spaces.
- Visit your doctor if you experience sleep problems or if the strain in your eyes feels worse.
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FAQs on Why Proper Lighting Matters More During Pregnancy?
- Can using mobile phones at night harm my pregnancy?
Mobile phones do not directly harm your pregnancy, but the screen light can disturb your sleep. Therefore, it is essential to limit the use of screens before bedtime to improve sleep quality. - Is sunlight safe during pregnancy?
Sunlight is safe during pregnancy, as it increases Vitamin D in your body. Just take care not to spend too much time in the sun to avoid overheating. - Should I change all my home lights during pregnancy?
You can start by adding softer bulbs and night lights in the rooms where you spend most time, such as the bedroom, the living room and the bathroom.