Studies say that sleeping in the slightest light can be harmful to your health.

Despite the participants sleeping with their eyes closed, dim light entered their eyelids and disturbed their sleep, said Dr. Philis Gee, director of the Center for Sleep Medicine at Northwestern University’s Fineberg School of Medicine. ..

High blood sugar is a sign of insulin resistance, extra to overcompensate the body until the body stops proper use of glucose, the pancreas becomes overdriven and eventually loses its ability. Overflow with insulin. Over time, insulin resistance can eventually lead to type 2 diabetes.

In previous studies, with artificial light at night Weight gain and obesity,Confusion of Metabolic function, Insulin secretion And that Onset of diabetesWhen Cardiovascular risk factors.

“Why does sleeping with your lights affect your metabolism? Can it explain why (in society) the prevalence of diabetes and obesity is high?” Gee asked.

Zee and her team took 20 healthy people in their 20s and stayed in a sleep lab for two nights. I spent the first night in a dark room. “If you keep your eyes open, you’ll probably not see much,” Gee said.

All study participants were connected to devices that monitor objective measurements of sleep quality. So I slept on an IV with a long tube that was able to collect data with minimal interference and went through a hole across the room towards the researchers in the laboratory.Blood was drawn without touching sleeping participants..

“We were able to record brain waves and know what sleep stage the person was in,” Gee said. “We took blood from them to record their breathing, heart rate, EKG, and to measure melatonin levels while they were asleep.” Melatonin is the body’s circadian rhythm, or sleep. It is a hormone that regulates the body clock of awakening.

A randomized part of the group repeated the same light level for the second night in the lab, another group said, “Very, very dark, cloudy days, or streetlights windows.”

“Now these people were sleeping with their eyelids closed,” she explained. “This isn’t really that much light, as the literature estimates that about 5% to 10% of the light in the environment actually goes through the closed lid and enters the eye.”

Still, even that small amount of light caused a lack of sleep with slow waves and rapid eye movements. This is the sleep stage where most cell regeneration occurs, Zee said.

In addition, the heart rate increased, insulin resistance increased, and the sympathetic nervous system (fight or flight) and parasympathetic nervous system (rest and relaxation) were out of balance. Higher blood pressure in healthy people..

However, the light was not bright enough to raise the levels of melatonin in the body, Zee added. This study was published in the Bulletin of the National Academy of Sciences on Monday.

What should I do?

What advice does Zee give to people based on her and existing research in this area? Close blinds and curtains, turn off all lights, and consider using a sleep mask.

“I think the strength of the evidence is that you should pay clear attention to the light in the bedroom,” she said. “Dim the lights for at least an hour or two before going to bed to get a good night’s sleep.”

Check your bedroom for unnecessary light sources, she added. If you need a nightlight, she suggests dim it and keep it at floor level, “not right next to eye level or bed level, but more reflective.”

Also, pay attention to the type of light in your bedroom and ban the following blue spectrum lights: Emitted from electronic devices such as TVs, smartphones, tablets and laptops.

“Blue light is the most exciting type of light,” Zee said. “If you need to turn on the light for safety reasons, change the color. You should choose a light with a more reddish or brownish hue.”

LED lights can be purchased in any color, including red and brownish tones.

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