As kids, many of our parents would leave a light on while we fell asleep. As kids, we crave security and comfort, and that one light provided it for us. But many of us continued following this pattern in our adult lives, and it clearly had an impact. Weight gain, mood swings, and even cardiovascular ailments can all crop up; and it might all be because of a light you're keeping on while asleep.

 

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According to a 2023 study in the journal Scientific Reports, researchers suggest that the imbalance of light and dark exposure disrupts our circadian system. Subsequently, this disruption gives rise to a thread of serious consequences, including decreased sleep quality, mood, and an alteration of sleeping habits. With the prevalence of artificial light sources such as smartphones, tablets, and LED lights, people are being exposed to light during the evening hours, which is disrupting their natural sleep-wake cycles. This phenomenon has raised concerns about the possible effects of nighttime light on sleep duration, efficiency, and overall sleep quality.

 

We all know it's easier to sleep when it's dark, but light influences sleep in even more ways. Our bodies have an internal clock called the circadian rhythm. It tells us when to be awake and when to sleep. Light helps regulate this clock. Moreover, light also affects a hormone called melatonin, which helps us doze off. When it's dark, our bodies make more melatonin.

 

5 Side Effects of Sleeping With Lights On

Exposure to artificial light at night can mess with our circadian rhythm. When people are exposed to light during the evening, especially blue light from screens like phones and tablets, theri bodies may think it's still daytime. The colour of light also plays a role. Blue light, found in full-spectrum and natural light, is known for its ability to shift circadian rhythms. In contrast, red, yellow, and orange light waves do not have this effect.

 

1. Delayed Sleep Onset

We all know sunlight is the best for waking us up, but artificial light can also do the trick. No wonder there are alarm clocks on the market that imitate the sunrise. Light also affects our melatonin levels, which makes us feel sleepy. When we're exposed to light, especially in the evening, it suppresses melatonin and helps us feel more awake.

 

2. Causes Fragmented Sleep

Even if people manage to fall asleep, nighttime light exposure can lead to sleep in bits and more frequent awakenings throughout the night.

 

3. Alters Sleep Pattern

Exposure to nighttime light can disrupt the normal progression of sleep stages, such as REM (rapid eye movement) and non-REM sleep. This disturbance can cause less time spent in restorative sleep stages, leading to feeling less refreshed upon waking.

 

4. Reduces Total Sleep Time

Exposure to artificial light at night for longer duration can lead to a reduction in total sleep time. This occurs due to difficulty falling asleep, increased awakenings during the night, or waking up earlier than desired in the morning.

 

5. Impact on Circadian Rhythm

Nighttime light exposure can disrupt the body's circadian rhythm, which regulates the sleep-wake cycle. This disruption can lead to a mismatch between the body's internal clock and the external environment, resulting in irregular sleep patterns and potential long-term health consequences.

 

Strategies To Get A Better Sleep

The kind of light we see, when we see it, and how long we're exposed to it all matter for sleep. Understanding these connections can help you make your bedroom better for sleep. By adjusting your bedroom environment and practising a few lifestyle changes, one can surely see a huge difference in their sleep pattern and quality. 

 

Here are some tips:

1. Keep electronic gadgets away

One of the best things you can do to regulate sleep is keeping electronic gadgets out of your bedroom. The reason behind this is that the light emitted from energy-saving lamps, laptops, and cell phones can make it harder to fall asleep and stay asleep. Reading on your phone or iPad may seem like a relaxing way to unwind before bed, but it disrupts your sleep if you're already having trouble sleeping. Spending time in bed, reading, watching TV, checking work emails, or playing on your phone can create an attachment with your bed and be awake. 

 

2. Use dim light in the bedroom

Another tip is to use dim lights, especially during nighttime activities like using the restroom or reading, can help preserve your sleep quality. Besides, for going to the restroom in the middle of the night, opt for LED lights with very low brightness levels.

 

3. Keep room temperature cool

If you want to sleep like a baby, keep your bedroom cool and comfortable. The ideal temperature that most people prefer is around 18 to 21 degrees Celsius. Use fans or air conditioning to regulate the temperature if needed.

 

4. Reduce additional noise

Minimise noise disruptions by using earplugs or a white noise machine to block out sounds that may disturb your sleep. You can also try using heavy curtains or rugs to absorb sound if you live in a noisy area.

 

5. Invest in a table lamp

For nighttime reading, choose a bedside table lamp with a low-lit setting. These lamps come in various designs and materials, providing a soft, warm glow that's perfect for bedtime. A lamp with a shade helps prevent disturbing anyone else who may be sleeping nearby.

 

6. Choose a comfortable mattress

Get yourself a comfortable mattress for promoting restful sleep. It helps you fall asleep more easily and stay asleep throughout the night. Conversely, an uncomfortable mattress that is too hard, too soft, lacking in support, or simply uncomfortable can prevent you from getting the rest you need.

 

7. Use an eye mask while sleeping

Using an eye mask can be a helpful solution to prevent light from disrupting your sleep. Eye masks work by blocking out artificial light, allowing your body's internal clock to align with the natural rhythm of the sun rising and setting. Putting on an eye mask before sleep, can signal to your brain that it's time to unwind and rest. 

 

The impact of light on sleep quality is undeniable. From the natural rhythms of daylight to the artificial glow of electronic devices, light plays a crucial role in regulating our sleep-wake cycles. Moreover, it is important to understand the types, sources, and effects of light on sleep that can empower individuals to make informed choices to improve their sleep hygiene. Simple adjustments, such as keeping electronic gadgets out of the bedroom, using dim lights when necessary, and investing in a comfortable mattress, can make a significant difference in promoting restful sleep.

 

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