Can We Sleep with the Lights On?
Created By RISC | 1 year ago
Last modified date : 1 year ago
Have you ever wondered why we turn off the light to sleep? RISC today presents some research data on how light affects your sleep.
If you sleep with the lights on, you might feel less rested. But there are some benefits.
If you want to nap for 15-20 minutes during the day, keeping the light on will help you not fall asleep too deeply. Getting into deep sleep mode could leave you very tired. Another benefit is for children who’re scared of the dark. Or adults afraid to sleep in a strange place.
But if we get a lot of light during the night, it affects deep sleep. Our bodies need both deep sleep (Stage 3) and rapid eye movement (REM) sleep. Exposure to light while sleeping affect the deep sleep cycle. (See https://bit.ly/446ZaWM)
Turning on the lights also affects the body's production of the hormone melatonin, which is part of the body's circadian rhythm. When this system works wrongly, we feel tired when we wake up. Turning on the lights while sleeping and looking at phone screens have also been linked to the risk of depression. Turning on the lights at night is linked to a tendency to eat more the next day due to insufficient rest, leading to the risk of type 2 diabetes, high blood pressure, and heart disease.
The data shows that sleeping with the lights has more dangers than benefits. Creating an environment that helps us sleep boosts our physical health. If you turn on the lights to sleep, you should instead use black-out curtains, reducing the light level in your bedroom, and always go to bed at the same time to make it a habit. Keep electrical appliances like TVs and phones out of your bedroom. Exercise during the day or do activities that help you sleep better, such as reading, meditating. Choose a mattress and pillow that help you sleep well.
Story by: Vasuta Chan, Senior Sustainable Designer, LEED AP BD+C, WELL AP, Fitwel Ambassador, RISC
Reference from
https://www.washingtonpost.com/wellness/2022/12/01/night-light-bad-sleep/
https://www.healthline.com/health/sleeping-with-the-lights-on#summary
Gooley JJ, Chamberlain K, Smith KA, Khalsa SB, Rajaratnam SM, Van Reen E, Zeitzer JM, Czeisler CA, Lockley SW. Exposure to room light before bedtime suppresses melatonin onset and shortens melatonin duration in humans. J Clin Endocrinol Metab. 2011 Mar;96(3):E463-72. doi: 10.1210/jc.2010-2098. Epub 2010 Dec 30. PMID: 21193540; PMCID: PMC3047226.