The Impact of Sleeping with Lights On: How It Affects Your Sleep and Health
Whether it’s a long-standing habit or simply a result of exhaustion from a busy day, many of us have fallen asleep with the lights on at some point in our lives. While this might seem harmless, it’s essential to understand how sleeping with lights on can affect your sleep and overall health. In this article, we’ll delve into the side effects of sleeping with lights on, explore alternatives, and provide tips for creating a sleep-supportive environment.
Side Effects of Sleeping With Lights On
Ideally, you should turn off the lights before settling into bed. Sleeping in a dark room is generally better for your sleep and health, according to Shelby Harris, PsyD, director of Sleep Health at Sleepopolis. Light exposure, especially at night, can disrupt your sleep cycle and make it harder to fall asleep. Here’s a breakdown of the key side effects:
1. Makes It Harder to Fall Asleep
Light serves as a powerful signal to your brain that it’s time to be awake. Conversely, darkness signals your brain to power down and prepare for sleep, as noted by The National Institute for Occupational Safety and Health (NIOSH). This is because light suppresses the secretion of melatonin, a hormone produced by your brain in the absence of light. Melatonin plays a crucial role in regulating your sleep-wake cycle, or your body’s internal clock.
Additionally, light is stimulating to your brain, making it more challenging to wind down before bedtime. Research published in The Journal of Clinical Endocrinology & Metabolism found that exposure to room light in the eight hours before bedtime led to lower melatonin production and delayed melatonin release compared to those exposed to dim light.
2. Disrupts Your Sleep Cycle
Room light can disrupt the various stages of sleep, all of which are essential for waking up feeling well-rested. Previous studies in Sleep Medicine have shown that sleeping with a bedside light on increases stage 1 sleep (the initial, light stage of sleep) and decreases slow-wave sleep (deep sleep).
Arousals from sleep also increase when lights are on. This is because light affects brain activity, even while you’re asleep. Another study published in Chronobiology International in 2019 revealed that even low levels of light with closed eyes can affect your circadian rhythm.
3. Decreases the Quality and Length of Sleep
Even if your eyes are closed, the presence of light in the room can still affect your sleep. Research conducted in June 2016 found that sleeping in an area with greater outdoor nighttime light exposure is associated with reduced sleep time. The main culprit behind this is melatonin suppression.
4. Makes You Feel Bad the Next Day
Sleeping with the lights on can leave you feeling tired and groggy when you wake up. It can negatively impact your concentration, mood, and overall health. Sleep is vital for cognitive function and emotional well-being, and poor sleep quality can have significant repercussions on your daily life.
5. May Affect Your Risk for Chronic Disease
Chronic sleep deprivation has been linked to various health issues, including diabetes, cardiovascular disease, obesity, and depression, as reported by the Centers for Disease Control and Prevention (CDC). Sleeping with the lights on may exacerbate these risks. A small study involving 20 participants, published in PNAS in March 2022, found that healthy adults exposed to moderate light during sleep experienced a higher nighttime heart rate, decreased heart rate variability (a marker of heart health), and increased insulin resistance the following morning compared to those who slept in dim light. While more extensive research is needed, this suggests that sleeping in a darker environment may benefit cardiovascular and metabolic health.
Alternatives to Sleeping With Lights On
If you find yourself sleeping with the lights on, don’t worry; there are valid reasons for doing so. Understanding why you prefer this can help you explore alternative ways to transition to a darker nighttime environment. Here are some suggestions:
1. Use a Dim Night Light
Consider using a dim night light to provide a subtle level of illumination without disrupting your sleep. This can be particularly useful for individuals who feel anxious in complete darkness.
2. Set Up Motion-Activated Lights
Motion-activated lights are a convenient option for maintaining safety while minimizing light exposure during sleep. Some of these lights are available as night lights, offering just the right amount of brightness when needed.
3. Keep a Flashlight by Your Bed
Having a flashlight within reach can guide you during nighttime trips to the bathroom or other areas of your home without the need for constant room lighting.
4. Use the Flashlight Function on Your Smartphone
Many smartphones feature a flashlight function that can provide sufficient light for navigating in the dark. However, it’s essential to resist the temptation to check emails or engage in screen time during the night, as this can further disrupt your sleep.
Other Healthy Sleep Tips
In addition to addressing the issue of sleeping with lights on, it’s important to adopt overall healthy sleep habits. The CDC reports that one in three adults doesn’t get enough sleep, highlighting the importance of creating a sleep-supportive environment. Here are some tips to help you achieve better sleep:
1. Set a Schedule
Establish a consistent wake-up and bedtime schedule. This routine helps regulate your body’s internal clock, making it easier to fall asleep and wake up at the desired times.
2. Create a Comfortable Sleeping Environment
Ensure your bedroom is cool, dark, and quiet. Even ambient outdoor light, such as streetlights, can disrupt melatonin production. If external light sources are a concern, consider installing blackout curtains or using a sleep mask.
3. Develop a Bedtime Routine
Bedtime routines aren’t just for children; they can benefit adults as well. Engage in relaxing activities before bed, such as light stretching, journaling, reading, or taking a warm bath or shower. These activities signal to your body that it’s time to wind down.
4. Plan a De-stressing Strategy
Stress can interfere with your ability to relax and fall asleep. Identify effective relaxation techniques that work for you, such as deep breathing, talking to a friend, speaking with a therapist, exercising, or trying a meditation app. Find what helps you de-stress and incorporate it into your daily routine.
Conclusion
Sleeping with the lights on may seem like a harmless habit, but it can have significant consequences for your sleep quality and overall health. Light exposure disrupts your sleep cycle, impairs the production of melatonin, and may lead to feelings of fatigue and grogginess the next day. Moreover, it could potentially increase your risk of chronic diseases.
To prioritize better sleep, it’s crucial to create a dark sleeping environment. This can be achieved through various means, including using dim night lights, motion-activated lights, flashlights, or smartphone flashlight functions. Additionally, adopting healthy sleep habits, such as setting a sleep schedule, creating a comfortable sleeping space, following a bedtime routine, and managing stress, can significantly improve your sleep quality.
In conclusion, when it comes to sleeping with lights on, the benefits of transitioning to a dark sleeping environment far outweigh the reasons to keep the lights on. Prioritizing a good night’s sleep is essential for your physical and mental well-being, and making your bedroom a dark, tranquil space is a step in the right direction.