Colin Snow
Sleeping in a dark room is generally considered to be the best way to get a good night's sleep. Light can have a significant impact on an individual's sleep-wake cycle, or circadian rhythm, and melatonin levels. Melatonin is a hormone produced by the pineal gland in the brain that regulates and synchronises the body's sleep-wake cycle, as well as other vital bodily functions such as blood pressure regulation, reproduction, and preventing inflammation. While some people, especially children, may prefer to sleep with a light on for comfort, this can reduce melatonin levels and disrupt the sleep-wake cycle.
| Characteristics | Values |
|---|---|
| Light affects | Circadian rhythm |
| Melatonin levels | |
| Fear of the dark | |
| Anxiety | |
| Stress | |
| Blood pressure regulation | |
| Reproduction | |
| Preventing inflammation |
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What You'll Learn
Light can affect your circadian rhythm
Light can significantly affect an individual’s circadian rhythm. Circadian rhythm is more commonly known as your normal sleep-wake cycle. At night, the pineal gland in your brain produces a hormone called melatonin, which regulates and synchronises your body's circadian rhythm. Other vital bodily functions such as blood pressure regulation, reproduction, and preventing inflammation are also dependent on melatonin.
Even the simple act of scrolling through your phone during bedtime already reduces the melatonin in your body. If you need lighting at night, make it as dim as possible and consider a red light night light, which may be less disruptive to your sleep and circadian rhythm.
Children or adults who are afraid of the dark may need to use a nightlight to help them relax and sleep. Some older adults may also require a nightlight to prevent falls when getting up in the middle of the night. In these scenarios, experts recommend using a dim, warm-coloured light to reduce intense light exposure as the benefits may outweigh the potential harms.
If you’re worried about oversleeping, set an alarm. You might not be able to sleep without the lights on due to a fear of the dark — aka nyctophobia. Laying in the dark may cause fear, stress, and anxiety, which can make it hard to drift off.
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A night light can help children and adults who are afraid of the dark
While it is generally best to sleep in darkness, a night light can be beneficial for children and adults who are afraid of the dark. Sleeping with the lights on can be harmful to your sleep cycle and melatonin levels, but a night light can help those with nyctophobia (fear of the dark) relax and sleep. Experts recommend using a dim, warm-coloured light, such as a red light, to reduce intense light exposure. This can be less disruptive to your sleep and circadian rhythm.
Many adults have brought the habit of keeping lights on from childhood. It might be in the form of a lamp beside the bed, leaving the television on, or scrolling through your phone. It can be difficult to suddenly go without lights in your bedroom when you're used to having them on.
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Using your phone before bed reduces melatonin in your body
It is generally best to sleep in darkness with no lights on. Light can affect an individual's circadian rhythm, which is regulated by melatonin, a hormone produced by the pineal gland in the brain.
However, this is not necessarily the case for everyone. According to Dr. Drerup, the studies that have shown support for light's impact on sleep onset and melatonin production are much more people using screens for two hours straight prior to bedtime. Therefore, pausing screen-related activities at least an hour before bedtime gives your brain a chance to wind down and signals to your body that it's time to sleep.
If you need lighting at night, make it as dim as possible and consider a red light night light, which may be less disruptive to your sleep and circadian rhythm.
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A red light night light may be less disruptive to your sleep
In general, it is best to sleep in darkness with no lights on. However, there are some cases when having lights on may be beneficial. For example, children or adults who are afraid of the dark may need to use a nightlight to help them relax and sleep. If you need lighting at night, make it as dim as possible and consider a red light night light, which may be less disruptive to your sleep and your body's circadian rhythm. This is because red light is not detrimental to your melatonin levels. Melatonin is important because it regulates and synchronises your body's sleep-wake cycle. It is also responsible for other vital bodily functions such as blood pressure regulation, reproduction, and preventing inflammation.
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Light can prevent you from reaching the other two sleep cycles
Light can affect your body's melatonin levels, which are responsible for regulating your sleep-wake cycle. This is also known as your circadian rhythm. When you are exposed to light, your body produces less melatonin, which can make it harder to fall asleep.
If you need to have a light on at night, make it as dim as possible and consider using a red light night light, which may be less disruptive to your sleep.
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Frequently asked questions
Light can affect your body's melatonin levels and your circadian rhythm, which is your normal sleep-wake cycle.
Sleeping without light can help you get a good night's sleep, as it allows your brain to spend enough time in each sleep cycle.
If you are afraid of the dark, you can use a night light that emits a dim, warm-coloured light, such as red.
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