Health
Even the slightest light in your bedroom can be detrimental to your health
Tuesday, March 15, 2022 (HealthDay News)- sleep If you turn on the lights, you may unknowingly keep them Nervous system A small study suggests that it is awake.
the study Of the 20 healthy adults, we found that they only slept overnight in lights that spurred changes in people’s functioning: theirs. heart Fees during sleep remained high compared to nights when the lights were off.And by the next morning, they were stirring more insulin — hormones that regulate it. Blood sugar..
The effect was not dramatic. However, small effects can ultimately affect human health every night, says senior researcher Dr. Philis Gee.
“This study doesn’t prove it, and more research is needed to investigate chronicity,” said Gee, director of sleep medicine at Northwestern University’s Fineberg School of Medicine in Chicago.
But in the meantime, she said there were few drawbacks to dimming the lights before going to bed.
“I don’t think people need to sleep in total darkness,” Gee said. Even our tech-less ancestors were exposed to the moonlight, she said.
So if you need a nightlight for your safety, Zee said it’s okay. Reduce the brightness and bring it closer to the floor. Zee added that the red / amber edge light in the spectrum is superior to white and blue light because it is less irritating to the brain.
It is well known that in order to maintain our body, we need to be exposed to sunlight during the day and darkness at night. Circadian rhythm It runs optimally. These rhythms, like a 24-hour internal clock, help regulate processes throughout the body, including sleep. metabolism And hormone release.
However, modern humans are exposed to all kinds of artificial light at night, and research points out pitfalls.Exposure to blue light from glowing devices can be particularly problematic: it suppresses the body’s release of sleep hormones MelatoninMakes us feel more careful when we should relax.
According to Gee, there are few studies on that possibility. Effect of artificial light during sleep..
So she and her colleagues recruited 20 healthy young adults for a sleep lab study. Ten people slept for two nights in a row with only a dim nightlight. The other 10 had dim lighting overnight, but slept with overhead lighting on the second night — enough to immerse the room in a modest amount of light, Gee said. rice field.
On average, its lighting conditions spurred a decrease in their heart rate, in addition to a slight increase in the volunteer’s heart rate. Heart rate variability (Bad thing), researchers have discovered. It also increased their body’s resistance to the effects of insulin the next morning. Insulin resistanceIf persistent, it can be a precursor to type 2 diabetes.
“This provides the biological relevance that nocturnal light exposure may increase the risk of diabetes and other cardiovascular outcomes,” said Kannan, a former president of the American Society of Sleep Medicine Board.・ Dr. Lamar said.
However, this study does not prove to have stressed Lamar, who was not involved in the work. However, he agreed that it would be wise to keep the bedroom lights dim and keep the TV and phone away from the bed.
The research volunteers were not disturbed by the light. “They thought they slept pretty well,” Gee said.
Nor did the light disturb people’s melatonin levels. Instead, Zee said the effects on heart rate and insulin suggest that light activates the sympathetic nervous system.
Survey — published online on March 14thMinutes of the National Academy of Sciences — — This is not the first time to suggest the harm of sleeping with the lights on.
A 2019 study The percentage of women in the United States is that those who sleep with the lights or TV on tend to gain weight over time and are more likely to become obese than sleepers with the lights off. I found.
However, Matt Lehrer, an assistant professor at the University of Pittsburgh, who studies sleep and circadian rhythms, said little laboratory research has been done to explore potential mechanisms.
He called the new research a “good step.”
Future studies will be able to see if light-on (or TV-on) sleep exacerbates the problem in people who already have insulin resistance and hyperglycemia, according to Lehrer.
Lehrer pointed out that less is known about the health effects of light exposure compared to other lifestyle factors such as diet and exercise. But he said people should know it’s important.
Zee agreed that sun exposure during the day is just as important as limiting artificial light at night.
For more information
The Sleep Foundation details light and sleep.
Source: Phyllis Zee, MD, PhD, Chief, Sleep Medicine, Northwestern University Finebergh Medicine, Chicago; Matt Lehrer, PhD, University of Pittsburgh Psychiatry Assistant Professor. Kannan Ramar, MD, Former President of the American Society of Sleep Medicine, Darien, Illinois, and Professor, Lung and Critical Care Department, Mayo Clinic, Rochester, Minnesota.Minutes of the National Academy of Sciences, March 14, 2022, online
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