Lights out for better ZZZs: how to maximize sleep quality and health

Sleep is an essential part of our daily routine, allowing your body and mind to rest and rejuvenate. But, have you ever wondered why you toss and turn at night, even after a tiring day? The quality of your sleep could be significantly impacted by something as seemingly simple as the light you’re exposed to.

How does light exposure affect your sleep?

Light is the most important external factor affecting sleep. Our bodies are naturally tuned to respond to light. When exposed to light during sleep, our heart rate and its variability (HRV) are affected, potentially disrupting our sleep quality. HRV measures the variations in the time intervals between heartbeats. This measurement reflects the balance between the sympathetic and parasympathetic nervous systems. It serves as an indicator of cardiovascular and overall health.

Your sleep is governed by your circadian rhythm, your internal clock regulated by light. Melatonin, the 'sleep hormone', is crucial in this process, signaling our bodies to rest as darkness falls. While normal light-dark patterns support our circadian rhythm, exposure to light at night can disrupt this natural balance.

Light, fight and flight

Light exposure during sleep shifts the balance between our body's sympathetic (fight or flight) and parasympathetic (rest and digest) nervous systems, leaning towards the former during what should be a restful period. Imagine your body as a sophisticated gadget that adjusts its settings based on the surrounding light. When it's dark, it's in 'sleep mode,' but light exposure keeps it in 'active mode.' Studies have shown that this exposure can have some surprising effects on your overall health and well-being.

There are a number of other health impacts that can result from artificial light in the bedroom, as research suggests:

Heart health: Light exposure during sleep can increase heart rate and decrease HRV, this can potentially lead to cardiovascular stress and increased risks of related health issues.

Eye strain: Low light levels during sleep can cause eye strain, resulting in soreness, tiredness and greater difficulty focusing in the morning.

Weight gain: Light levels are closely linked to circadian regulations, including management of your metabolism. This disruption can increase the risk of weight gain even if the sleep itself is not disrupted. A study over five years observed that women who slept with a light or TV on were more likely to gain significant weight, independent of diet and exercise factors.

Cancer risk: An observational study linked high levels of artificial night light in homes to increased risks of breast and prostate cancers. While this study doesn't prove causation, it suggests a need for further research on this correlation.

These various effects underscore how artificial light in the bedroom can disrupt circadian rhythms, crucial for maintaining overall physical and mental health.

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What types of light affect sleep?

Virtually any form of light can affect sleep, but not all light will impact you in the same way. While natural daylight is a strong influencer due to its high intensity, artificial blue light from screens is particularly disruptive in the evening, altering sleep patterns and potentially contributing to sleep problems.

Different types of artificial lighting also have different properties. Certain kinds exhibit higher levels of illuminance and brightness. However, lights may appear equally bright but actually differ in wavelength. This variation alters the way they are processed by the eye and interpreted by the brain.

For example, blue light, commonly emitted by LEDs and found in many electronic devices, has a short wavelength. Studies show that blue light negatively impacts melatonin production and circadian rhythms more than light with longer wavelengths. The widespread use of blue light emitting devices in the evening, such as mobile phones, tablets and laptops, can lead to sleep disturbances.

Is it best to sleep in total darkness?

Yes, sleeping in complete darkness is generally recommended for optimal sleep. Total darkness minimizes disruptions and distractions, enhancing sleep quality. Sleeping with a night light, outdoor light or in daylight can interfere with your circadian rhythm and sleep cycles, resulting in more fragmented sleep and a greater need to snooze alarms in the AM. 

Studies indicate that simply closing your eyes isn’t enough, even minimal light exposure can impact your circadian rhythms.

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Tips for a better sleep environment

Ensure your bedroom is as dark as possible to promote restful sleep.

Blackout shades can effectively block external light, creating a darker, more peaceful sleep environment.

As bedtime approaches, dim the lights in your bedroom.

Utilizing a small, low-intensity lamp can ease the transition to complete darkness. Lights with lower illuminance and a warmer color temperature can aid in relaxation and preparing your mind for sleep.

Try to minimize or eliminate electronic devices in the bedroom to avoid that harsh blue light.

Using screens before bed can also overstimulate your mind, delaying sleep onset. If removing electronics entirely isn't possible, reduce their screen brightness and avoid using them right before bed.

Sleep and light is a delicate balance

Light, particularly at night, has been shown to have significant impacts on sleep quality and can lead to various health issues, including disrupted circadian rhythms, eye strain, weight gain and even increased cancer risks.

A dark sleeping environment is essential for fostering restful sleep. By embracing the power of total darkness, you're not just closing your eyes to the world; you're opening the door to a harmonious alignment with your natural sleep-wake cycles.

This simple yet profound change can dramatically enhance the quality of your sleep and, in turn, elevate your overall health and well-being.

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