She Strengthens

The Dark Side of Sleep: Why Darkness Matters

The Unseen Consequences of Bright Nights

Ever wondered what lurks in the shadows while you sleep? It’s not the boogeyman, but rather the consequences of sleeping with too much light in your bedroom. Research reveals that sleeping with lights on leads to lighter sleep, frequent waking, and impacts brain activity.

A World Without Darkness

Imagine a time before artificial light, when the sun set at 7 pm, and you relied on firelight or the full moon’s glow. Today, our homes are lit up like daytime 24/7, and it’s taking a toll on our sleep. A 2016 study on artificial outdoor lights showed that people living in areas with more light pollution went to bed later, slept less, and were more sleepy during the day.

The Impact of Indoor Lighting

But what about the bright lights and light-emitting devices aimed directly at our faces? Reading an e-book before bed, for instance, can lead to suppressed melatonin production, reduced REM sleep, and less alertness the next morning. The consequences of disrupted sleep cycles are far-reaching, affecting overall health, weight regulation, and even increasing the risk of depression.

Sleep and Weight: An Unlikely Duo

People who sleep less than 6 hours a day are more likely to have larger bodies. Weight gain is linked to obstructive sleep apnea, insufficient sleep syndrome, and narcolepsy. A healthy sleep cycle is essential for the body to use energy properly and produce ideal levels of hormones that impact weight regulation.

Depression and Sleep: A Two-Way Street

The relationship between sleep and depression is complex. Depression causes poor sleep, and not sleeping well can exacerbate depression. Researchers have found that people with depression experience problems with both REM and non-REM sleep and sleep continuity.

Good Sleep for Safety’s Sake

Sleeping less than recommended (7 to 9 hours per night for adults) makes us less alert during the day, leading to more accidents while driving and performing other physical tasks. Not sleeping means serious health risks, including chronic illnesses like type 2 diabetes, coronary heart disease, stroke, and cancer.

When It’s Okay to Sleep with the Lights On

There are some exceptions, however. A quick nap with the lights on may help avoid slipping into a long afternoon coma. For children afraid of the dark, a small night-light may do less harm than delayed bedtimes and anxiety. Older adults with diminished vision or physical dexterity may prefer to have a light to ease their fear of falling during the night.

Light and Circadian Rhythm

Light travels through our eyes to the hypothalamus, regulating our circadian rhythms. The pineal gland produces melatonin based on info it receives from the suprachiasmatic nucleus. If our eyes are flooded with light before bedtime, we don’t produce enough melatonin to help us fall asleep and sleep well.

Why Good Sleep Matters

Good sleep makes life better in many ways, including:

• Healthy metabolism
• Better immune function
• Improved ability to learn and retain memories
• Better physical performance
• Improved cardiovascular health
• Less risk for depression
• Lower inflammation

Hacking Your Sleep Superpower

If you need lights on during sleep, try using red lights, which don’t seem to have the same stimulating effect. Otherwise, adopt good sleep habits, such as sticking to a schedule, exercising regularly, and reducing light and sound in your sleep environment. Get some light during the day, and try light-blocking curtains or a sleep mask if you wake up during the night.

Takeaway

Your brain needs exposure to a natural cycle of darkness and light to induce ideal sleep duration and quality. By adopting good sleep habits and keeping the bedroom as dark as possible, you can hack your sleep superpower and reap the benefits of a healthy, restful night’s sleep.