How does sleeping with lights on affect your health. What are the potential risks of exposure to light during sleep. Are there any benefits to keeping lights on at night. How can you improve sleep quality in a well-lit environment. What alternatives exist for those who prefer some illumination while sleeping.

Understanding the Effects of Light Exposure During Sleep

The age-old advice of “lights out” at bedtime holds more significance than many realize. The presence of light during sleep, whether from ceiling fixtures, lamps, or electronic devices, can profoundly impact our health and well-being. This article delves into the intricate relationship between light exposure and sleep quality, exploring both the potential risks and alternatives for those who prefer some illumination at night.

The Science Behind Light and Sleep

Our bodies operate on a circadian rhythm, an internal clock that regulates various physiological processes, including sleep-wake cycles. Exposure to light, especially at night, can disrupt this delicate balance. How does this happen? When we’re exposed to light, our brain reduces the production of melatonin, the hormone responsible for inducing sleepiness. This can make it challenging to fall asleep and stay asleep throughout the night.

Types of Light and Their Impact

Not all light sources are created equal when it comes to sleep disruption. Blue light, emitted by electronic devices such as smartphones, tablets, and computers, is particularly problematic. It has a more significant impact on melatonin suppression compared to other types of light. However, even warm, dim light from a bedside lamp can interfere with sleep quality if left on throughout the night.

Health Risks Associated with Sleeping with Lights On

While it might seem harmless to leave a light on while sleeping, research suggests that this habit can lead to various health issues over time. Let’s explore some of the potential risks associated with sleeping in a lit environment.

Disrupted Sleep Cycles and Poor Sleep Quality

One of the primary concerns with sleeping with lights on is the disruption of sleep cycles. Our brains need to cycle through different stages of sleep, including light sleep, deep sleep, and rapid eye movement (REM) sleep. Light exposure can prevent the brain from achieving deeper stages of sleep, leading to less restful and restorative sleep overall.

Increased Risk of Depression and Mood Disorders

Studies have shown a link between nighttime light exposure and an increased risk of depression. This connection is particularly strong with blue light from electronic devices. Additionally, chronic sleep deprivation resulting from poor sleep quality can contribute to moodiness, irritability, and even hyperactivity in children.

Potential Weight Gain and Obesity

Intriguingly, research has found a correlation between sleeping with lights on and an increased risk of weight gain and obesity. One study revealed that women who slept with a television or light on were more likely to gain weight over time. This effect might be attributed to disrupted sleep patterns affecting hormones that regulate appetite and metabolism.

Elevated Risk of Chronic Illnesses

Long-term exposure to light during sleep has been associated with an increased risk of certain chronic illnesses. These include hypertension, heart disease, and type 2 diabetes. The underlying mechanisms likely involve disrupted sleep patterns and their cascading effects on various bodily systems.

The Importance of Quality Sleep for Overall Health

To fully appreciate the risks associated with sleeping with lights on, it’s crucial to understand the vital role that quality sleep plays in our overall health and well-being.

Sleep’s Role in Physical Health

During sleep, our bodies engage in essential repair and recovery processes. This includes muscle recovery, tissue repair, and bolstering of the immune system. Adequate sleep is also crucial for maintaining a healthy weight, as it helps regulate hormones that control appetite and metabolism.

Sleep and Mental Health

Quality sleep is fundamental to good mental health. It helps in processing emotions, consolidating memories, and maintaining cognitive function. Chronic sleep deprivation has been linked to an increased risk of mental health disorders, including depression and anxiety.

Sleep’s Impact on Daily Performance

The effects of poor sleep extend beyond long-term health risks. Inadequate sleep can lead to decreased alertness, impaired decision-making, and increased risk of accidents. This is particularly concerning for those who operate vehicles or machinery as part of their daily routines.

Alternatives to Sleeping with Lights On

For those who are accustomed to sleeping with lights on or who require some form of illumination at night, there are alternatives that can minimize the negative impacts on sleep quality.

Red Light Therapy

Research has shown that red light has less of a detrimental effect on melatonin production compared to other colors of light. Consider using a red nightlight instead of white or blue lights if you need some illumination in your bedroom.

Gradual Light Reduction

If you’re used to sleeping with lights on, try gradually reducing the amount of light in your bedroom over time. Start by using dimmer bulbs or fewer light sources, and slowly work your way towards complete darkness.

Smart Lighting Solutions

Many modern smart lighting systems allow you to program your lights to gradually dim or change color temperature as bedtime approaches. This can help signal to your body that it’s time to start winding down for sleep.

Creating a Sleep-Friendly Environment

Beyond managing light exposure, there are several steps you can take to create an environment conducive to quality sleep.

Temperature Control

Maintaining a cool bedroom temperature, typically between 60-67°F (15-19°C), can help promote better sleep. Our body temperature naturally drops as we prepare for sleep, and a cool room can facilitate this process.

Noise Reduction

Minimize disruptive noises in your sleeping environment. If you live in a noisy area, consider using white noise machines or earplugs to create a more peaceful atmosphere.

Comfortable Bedding

Invest in a comfortable mattress, pillows, and bedding that support your body and regulate temperature effectively. The right sleep surface can significantly impact your sleep quality.

Developing Healthy Sleep Habits

In addition to creating an optimal sleep environment, adopting healthy sleep habits can further improve your sleep quality.

Consistent Sleep Schedule

Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock and can improve the quality of your sleep.

Pre-Sleep Routine

Develop a relaxing pre-sleep routine to help your body and mind wind down. This might include activities like reading, gentle stretching, or meditation.

Limiting Screen Time

Reduce exposure to blue light from electronic devices in the hours leading up to bedtime. If you must use these devices, consider using blue light filtering apps or glasses.

When to Seek Professional Help

While making changes to your sleep environment and habits can often improve sleep quality, there are instances where professional help may be necessary.

Persistent Sleep Issues

If you continue to experience difficulty falling asleep, staying asleep, or feeling rested after sleep despite making lifestyle changes, it may be time to consult a healthcare professional.

Symptoms of Sleep Disorders

Certain symptoms may indicate the presence of a sleep disorder. These can include loud snoring, gasping for air during sleep, persistent daytime fatigue, or unexplained mood changes. If you experience these symptoms, consider seeking evaluation from a sleep specialist.

Underlying Health Conditions

Sometimes, sleep issues can be a symptom of other health conditions, such as depression, anxiety, or hormonal imbalances. A healthcare provider can help identify and address any underlying issues affecting your sleep.

In conclusion, while sleeping with lights on may seem harmless or even comforting to some, the potential health risks associated with this habit are significant. By understanding the importance of quality sleep and implementing strategies to create a sleep-friendly environment, you can improve your sleep quality and, by extension, your overall health and well-being. Remember, good sleep is not a luxury—it’s a necessity for a healthy, balanced life.

What It Could Mean for Your Health

As a child, you might remember hearing “lights out” as a way to tell you it was time to go to bed. Having the lights off at bedtime is much more than a common bedtime phrase, though. In fact, the decision to turn out the lights — or leave them on — could affect your health.

Yet the problem lies beyond ceiling lights and lamps. Light surrounds us from multiple sources, including streetlamps, televisions, and the blue light emitted from our electronic devices, like cellphones, computers, and tablets.

Sleeping with any lights on is considered detrimental to getting a good night’s rest. Subsequently, not getting enough quality sleep can lead to numerous health consequences. If you’re considering leaving a light on at bedtime, consider the following repercussions.

Exposure to light during sleep makes it difficult for your brain to achieve deeper sleep. The more shallow or light sleep you get at night, the more your brain oscillations (activity) that allow you to get to deeper stages of sleep are negatively affected.

Aside from conditions that directly affect your brain, a lack of deep sleep from light exposure has also been linked to the following side effects.

Depression

Sleeping with the lights on has been linked to depression. Blue light from electronic devices may have the worst effects on your mood.

A lack of sleep can also cause moodiness and irritability. Children who don’t get enough sleep may be more hyperactive.

Obesity

One study on women found that obesity was more prevalent in those who slept with a television or light on.

Study participants were also 17 percent more likely to gain around 11 pounds in 1 year. Lights on outside of the room were found not to be as large of factor compared to light sources inside the bedroom.

One factor in lack of sleep-induced obesity could be food intake. Studies have shown that the less sleep you get, the more food you’ll likely eat the next day. This can affect the timing of your meals, too — eating late at night may lead to weight gain.

Accidents

Not getting enough quality sleep makes you less alert the next day. This can be especially dangerous if you drive a car or other type of machinery. Older adults may also be more prone to falls.

Increased risk of chronic illnesses

If light continues to interfere with your sleep in the long term, you could be at an increased risk of certain chronic illnesses, whether you have obesity or not. These include high blood pressure (hypertension), heart disease, and type 2 diabetes.

Sleeping with the lights on may be beneficial if you’re trying to take a quick nap during the day and don’t want to fall into a deep sleep. However, this technique still doesn’t lend itself to quality of sleep.

Nightlights and other light sources may be helpful for young children who might be afraid of the dark. As children get older, it’s important to start weaning them off of light sources at night so they can achieve better sleep.

Overall, the risks of sleeping with the lights on outweigh any possible benefits.

While it may seem like you don’t have time for a lot of sleep, getting the right amount — and the right quality — of nightly shut-eye will dictate your health, both in the short term and in the future.

Sleep helps to:

• repair your brain and body
• allow muscle recovery
• fight illnesses and chronic conditions
• put you in a better mood
• help children grow

When you’re exposed to light at night, your body’s circadian rhythm is thrown off. As a result, your brain produces less melatonin hormones that otherwise allow you to get sleepy.

Light exposure before or during bedtime can make it difficult to fall and stay asleep because your brain won’t make enough sleep-inducing melatonin.

Even if you do manage to fall asleep with lights on in your bedroom, you may not get enough rapid eye movement (REM) sleep. The other stage of sleep is non-REM, which includes light sleep and deep sleep.

While light sleep is important too, not spending enough time in the other two sleep cycles won’t allow you to get the full benefits of a good night’s sleep.

Your brain needs to spend about 90 minutes at a time in each cycle.

While some children prefer to have a light on for comfort, many adults are guilty of keeping lights on, too. Perhaps you’re used to keeping a bedside lamp or television on at night. Or maybe you look at your phone or tablet.

It’s difficult to go without lights off in your bedroom when you’re used to having them on. You can start by using a small red-emitting nightlight, and then get rid of that once you’re used to the darkness.

It’s been found that red nightlight bulbs don’t have the same detrimental effect on melatonin production as other colored bulbs.

It’s also important to incorporate other healthy sleep habits into your routine so you won’t notice the lack of lights:

• Use room-darkening blinds.
• Start lowering the lights in your home before bedtime.
• Go to bed at the same time every night, waking up at the same time every morning.
• Keep electronics out of your bedroom.
• If you must check on an electronic device, wear blue light-blocking glasses to retain melatonin.
• Avoid daytime naps, if you can help it.
• Exercise earlier in the day, such as in the morning or afternoon.
• Avoid alcohol, caffeine, and large meals at night.
• Commit to a relaxing bedtime routine, such as reading, bathing, or meditating.
• Set your thermostat to a cool temperature.
• Get comfortable. Make sure your mattress and pillows are comfortable and in good shape. Want suggestions? Browse our market, filled with editor-trusted and expert-verified pillow and mattress recommendations.

Once you wake up in the morning, make sure you seek light — either artificial or natural — as soon as you can. This will eventually set the tone for your body that light equates to wakefulness, while darkness means it’s time to sleep.

Sleep quality is dependent on a dark, quiet space. Sleep deprivation can quickly become a dangerous slope to bad health that goes beyond simply being cranky the next morning.

Therefore, it’s time to start sleeping with the lights off. If you or your partner have difficulty with sleeping in the dark, gradually work your way into it with the steps above.

If you still don’t feel like you’re getting enough sleep, see a doctor to rule out other issues, such as sleep apnea or insomnia.

Is Sleeping with the Lights On Good for You?

Sleeping with the lights off is the norm to many people who grew up with the catchphrase, “lights out.” Although this hack isn’t new, there is more scientific proof backing this sleep hygiene, which makes us wonder why some people still sleep with the lights on. According to research, many Americans sleep with a small amount of light penetrating the room. Based on scientific research, this moderate amount of light could be harmful.

We are surrounded by lights from multiple sources – televisions, computers, cell phones, etc. These gadgets emit blue light that is detrimental to good sleep at night. So, the next time you decide to leave the lights on, consider the following.

Why Sleeping with the Lights on Isn’t Good for You

Poor concentration and alertness: Sleeping with the lights on can affect your sleep quality. We are all too familiar with the fact that lack of sleep leads to poor concentration and mental alertness (regardless of how many coffees you consume). Unfortunately, this means you can be prone to accidents or falling.

Depression: Exposure to blue lights can affect your mood and cause severe depression. This happens because the brain finds it difficult to achieve deeper sleep with the lights on. The effect of this is mood changes and irritability.

Weight gain: Studies have found that excess weight was prevalent in women who slept with television or lights on. The same studies show a relationship between food intake and lack of sleep: those who sleep less are more likely to eat more.

It can lead to migraines: If you are fond of using gadgets before sleeping and you experience migraines, they could be linked. Electronics emit blue light that affects the body’s ability to eliminate toxins. This inability can cause migraines and eye strains.

It can lead to high blood pressure: There was an interesting study which revealed that people exposed to an excessive amount of light at night can be at risk of high blood pressure.

Are there Any Benefits to Sleeping with the Lights on?

While there are several reasons you shouldn’t, sleeping with the lights on is reasonable if you want to take a quick nap during the day. Overall, the risks of sleeping with the lights on outweigh the benefits.
Getting the right amount of quality sleep is essential. Sleep itself will;

• Repair the brain and body
• Allow for better muscle recovery
• Fight illnesses
• Improve mood

However, you will achieve the maximum benefits if you sleep without lights on since sleeping with the lights on affects the circadian rhythm. Therefore, the brain produces fewer melatonin hormones for sleep.

Work Your Way to “Lights Off”

So, if you’re in the “lights on” camp, perhaps it’s time to learn to start sleeping with the lights off. The benefits are immense, and your overall health is improved. If you have sleep issues or have difficulties sleeping with the lights off, incorporate the following sleep habits.

• Keep electronic gadgets out of the bedroom.
• Use dark blinds to reduce light penetration.
• If you find it difficult to sleep with the lights on, wear blue light-blocking glasses to intercept the light.
• Use a comfortable mattress and pillow to aid your sleep.

One Last Part of the Equation to Good Sleep

Of course, lights off is just one part of the equation to good sleep. The other part is the right mattress for the right body. Firm, soft, pillow top, latex, hybrid, memory foam – at Karvonen’s, we’ve got it all. Browse our selection online or stop by today to get a mattress that suits your needs and helps you get the most restful sleep possible.

Health: Science and technology: Lenta.ru

Photo: Shutterstock

1

Light during night sleep turned out to be hazardous to health

Scientists at Northwestern University in the USA published a study in the Proceedings of the National Academy of Sciences which revealed the destructive effect of light during night sleep on the human body. Even one night of exposure to moderate lighting while sleeping can impair glucose regulation and cardiovascular function, which could potentially contribute to heart disease, diabetes and metabolic syndrome, according to experts. As the authors of the article write, it is very important to avoid or at least minimize the amount of light in the bedroom at night.

2

Lighting at night disrupts heart rate

Researchers have shown that moderate lighting during sleep increases heart rate when it should normally be lower. Heart rate is regulated by the sympathetic and parasympathetic nervous systems, which together form the autonomic nervous system.

The first one changes the modes of operation of various organs, increasing the speed of metabolic processes and intensifying heart contractions, which helps the body adapt to changing environmental conditions. The second has the opposite effect, helping the body switch to a state of rest. Thus, the parasympathetic nervous system regulates nighttime processes in the body, which is disturbed by lighting.

Insulin-producing cells and the insulin molecule

Image: Shutterstock / Zappys Technology Solutions

3

Researchers found pre-diabetic symptoms in study participants , insulin resistance occurs, which is a hallmark of type 2 diabetes. Insulin resistance is expressed in the fact that the cells of the muscles, adipose tissue and liver begin to respond poorly to insulin and, as a result, are not able to assimilate the glucose necessary for energy supply with the same efficiency. To compensate for this, the pancreas starts to produce more insulin, but over time, blood sugar levels still rise, indicating the development of diabetes.

4

Light at night was found to contribute to poor sleep and obesity

A previous study published in JAMA Internal Medicine looked at a large group of healthy people who were exposed to light during sleep. The subjects were characterized by overweight and obesity.

In a new study, volunteers were unaware that a light was on while they were sleeping, but this affected the quality of their sleep. As a result, sleep became fragmented, and the human body could not rest and recover, as in the case of a full sleep. The lighting level in the experiment reached one hundred lux (moderate lighting) compared to the usual three lux (dim lighting). It turned out that moderate exposure activated the sympathetic system, which brought the body into a state of high alert.

5

Lighting affected the brains of patients

The authors write that there are several ways in which light can affect the activity of the autonomic nervous system and insulin resistance. It is known that light affects the biorhythms of sleep and wakefulness through the visual perception of the level of illumination, for example, in dim lighting, melatonin, or the “sleep hormone”, begins to be produced. However, scientists believe that in this case, the reaction of the nervous system to light is mediated to a greater extent not by melatonin, but also occurs due to the direct effect of light on the brain.

This is supported by the fact that the level of melatonin did not differ depending on the level of illumination during the experiment. As a result of the activation of the synaptic system, the uptake of glucose by skeletal muscles is reduced, which leads to an increase in blood sugar levels. This, in turn, stimulates the production of insulin by the pancreas, which contributes to insulin resistance.

Photo: Shutterstock

6

Scientists advise turning off lights at night and curtaining windows

The results are important for those who live in large cities, where nighttime light levels are getting higher, experts say. In addition, a significant proportion of people in developed countries (up to 40 percent) sleep either with their bedside lamp on, or with the bedroom light on, or even with the TV on.

Scientists advise not to turn on the lights at night, and if you need to do this, then you should move the sources of subdued lighting closer to the floor. It is not recommended to use white or blue light sources in the dark, amber or red-orange light will be the best option instead. It is good to use eye masks or blackout curtains, but if they are not available, it is better to move the bed so that street light does not fall on the face. If you can clearly see objects in the dark, then most likely the level of illumination is above the permissible level.

Beware! Why you can’t sleep with the lights on

January 8, 2023

There are many people all over the world who cannot sleep in total darkness. Some people are used to falling asleep to the muttering of the TV, others find it difficult to wake up in the morning in the twilight, so they never draw the curtains before going to bed. There are those who are simply afraid of the dark. Be that as it may, such a dream can do more harm than good. We tell you why.

Effect on biorhythms

Light pulsation

Effect on biorhythms

Light pulsation

More Is exposure to light during sleep harmful to our health? .

The first negative effect is related to the effect of artificial lighting on heart rate. This feature is a mechanism built into our sympathetic nervous system that, when exposed to daylight on the retina, can make our heart beat faster. It has been proven that during the day such exposure increases our vigilance in dealing with everyday tasks, but at night it is an additional risk factor for the development of cardiovascular diseases.

In addition, it became known about the effect of artificial light on the body’s resistance to insulin during night sleep. Insulin resistance is a condition where muscle, fat, and liver cells do not respond well to insulin and cannot use glucose from the blood for energy. To compensate, the pancreas produces even more insulin, which leads to high blood sugar levels and increases the risk of developing diabetes.

Room (A and C) and low light (B and D) sleep glucose and insulin measurements / Source: National Library of Medicine CC BY-NC-ND 4.0

Influence on biorhythms

Even weak artificial lighting during sleep has a negative effect on natural biorhythms. In the eyes of a person, there are special photoreceptors that are responsible for the release of a special sleep hormone, melatonin, in the pineal gland (pineal gland). The rhythm of melatonin secretion belongs to the group of so-called “strong” rhythms, which are generated by the body and are directly related to the level of illumination.

After dark, the concentration of melatonin in the body gradually increases, causing a mild sedation in a person. In addition, the level of secretion of other hormones changes, the content of which also depends on the time of day. It also serves as a kind of antioxidant. It destroys free radicals accumulated in the body and protects us from premature aging.

In bright light, as well as active use of electronic gadgets or TV before going to bed, melatonin is destroyed, so sleep can become superficial and disturbing. First of all, immunity and our eating behavior suffer from this. The next day, a poorly rested person, as a rule, begins to consume more sweets. Thus, the body tries to compensate for the lack of energy by replenishing it with the help of fast carbohydrates. And this, as you know, is the first step on the way to being overweight and obese.

Modern LED lamps have the worst effect on falling asleep, the color temperature of which, as you know, is an order of magnitude higher than that of conventional incandescent lamps. Their spectrum is closer to the harmful blue light due to the crystals underlying them. They help manufacturers to get light in a wider range.

The negative effect of blue light occurs in the lenses of our eyes due to a special photochemical reaction, which results in active oxygen accumulated in the retina, which suppresses the production of melatonin and leads to visual impairment.

Pulsation of light

Since we have touched on the topic of the harmful effects of LED lamps, it is worth saying a few words about their pulsation. Unlike classic incandescent lamps, the pulsation of which is usually within eye-safe limits (about 5%), for an LED lamp this figure can reach dangerous 30%.

This is due to their design, or to be more precise, the driver, which serves as a voltage stabilizer in the lamp. Of course, not all modern light bulbs suffer from such a disease, but only those where, instead of more expensive microcircuits with a transformer, the manufacturer installs a capacitor with a diode bridge as a stabilizer.

A cheap capacitor cannot provide acceptable voltage stabilization due to the nature of its operation. To maintain the voltage at the proper level, it is forced to constantly recharge, as a result, the lamp begins to flicker.

Ripple is a treacherous enemy that is difficult to spot with a cursory glance. However, it can be easily detected using the camera of your smartphone, provided that it is equipped with a light sensor.