The dangers of a light sleeper may still sound foreign to some people. In fact, the habit of sleeping with the lights on in the room is not good for health, you know, ranging from triggering obesity to cancer.
Each color of light can give a different effect. For example, a blue light during the day can have a positive effect on mood and improve concentration.
However, if you are often exposed to blue light at night, this light can actually interfere with your sleep cycle and quality (circadian rhythm).
Beware of the Radiance of Light when Sleeping at Night
Basically, it's not just the light when sleeping at night that is considered dangerous. The emission of light or light from the screen of electronic devices, such as WL, television, laptop, or computer, also have the same danger.
This is because the emission of light on the body at night can actually inhibit the formation of melatonin. Melatonin is a natural hormone in the body that plays an important role in regulating sleep patterns and influencing the body's circadian rhythm.
When the body doesn't produce enough melatonin, it can lead to sleep disturbances and general health problems. For this reason, melatonin levels need to be maintained, one of which is by minimizing the emission of lights during sleep.
Dangers of Sleeping Lights for Health
The following are some of the health problems that are at risk due to the emission of a light sleep during sleep at night:
1. Obesity
Some research shows that the use of lights during sleep can make sleep quality disturbed or not soundly. This can have an impact on the body's metabolism and increase appetite.
As a result, you can often be hungry and snack or overeat, so it will be difficult to maintain weight. This habit over time can cause you to suffer from obesity.
2. Depression
Your sleep quality can deteriorate from exposure to too much light or blue light from electronic devices. Poor sleep quality or lack of sleep over time can make you vulnerable to depression.
In addition, the dangers of a light sleeper also do not only occur in adults. In children, exposure to light can make them sleepless and more hyperactive.
3. Reduce alertness
Poor sleep quality can make a person tired easily, have difficulty concentrating, and not focus on activities the next day. This is usually more prone to occur in the elderly.
In addition, lack of concentration and drowsiness due to poor sleep are also dangerous for people who drive or operate machinery because they can cause accidents or injuries.
4. Chronic disease
If the habit of sleeping with the light on is not stopped, a person can also become more susceptible to various chronic diseases. Research shows that exposure to light in bed increases the risk of hypertension, type 2 diabetes, stroke, and heart disease.
5. Cancer
Prolonged insomnia or insomnia can also trigger cancer. Some research says that the habit of lack of sleep or insomnia for a long time can increase the risk of breast cancer, colon cancer, and prostate cancer.
Tips for Sleeping with Safe Light
In order to avoid sleep disturbances due to light beams on lamps or electronic devices, there are some tips you can do at home, namely:
- Turn off all light sources, including WL, TVs, laptops and computers. It is recommended to turn it off at least 1 hour before going to bed.
- If you need a night light, wear red or yellow with dim lighting while you sleep, as they have the least effect on circadian rhythms and melatonin, when compared to other colors.
- Limit the light that enters your room. If there is bright light from outside the room, you can provide a barrier or by wearing an eye patch.
- Get into a relaxing routine before bed, such as reading a book, listening to soft music, or meditating.
- Avoid turning on bright lights when you wake up at night. When you wake up to do something and need to use a light, use a dimly lit lamp that is red or yellow in color.
- If you work at night, try to get enough rest during the day. When sleeping at home, leave the room completely dark so that the body can rest comfortably. If necessary, wear sunglasses to avoid exposure to light.
Ideally, a comfortable bedroom should have minimal lighting or even dark, cool, and clean. However, if you are uncomfortable or afraid to sleep in a dark room, try not to worry. You can try cognitive behavioral therapy or hypnosis to overcome your phobia of the dark.
If you still have questions about the dangers of sleeping lights for health or are still having trouble implementing the habit of sleeping without lights, don't hesitate to consult a doctor or psychologist.
