Lights out, because sleep is a lighthouse

Do you scroll through social media in the dark before sleeping? How about forgetting to turn off the lights before snoozing? As much as we’d like to think that these are innocent guilty pleasures, they may do more harm than good.

The light in your room or from your screen can be the reason why you’re having difficulty sleeping. Experts advise that sleeping in complete darkness is crucial for high-quality sleep and overall health. Let’s see why this is so, and how we can ensure good sleeping habits to achieve optimal rest and well-being.

The impact of light
Exposure to light before sleep can disrupt the body’s natural circadian rhythm. The circadian rhythm is a cycle that helps make the body feel more tired when it is dark and more awake when it is bright. However, the presence of light at night confuses the body and disrupts this natural cycle.

As a result, a person may not be able to sleep at night, making them more tired during the day. Therefore, it is important to ensure that we have good sleeping habits to protect ourselves from unintended harm.

Automating our nights
One way to ensure we are well-rested is by having some help from technology. For example, some lights have a built-in timer that turns off at a set time. Other forms of help from technology include apps that limit your screen time at night. These smart solutions help those of us who may forget to turn off the lights before sleeping or have a problem with doomscrolling.

Sleep right, sleep tight
Besides having help from technology, creating the right environment for sleeping is important for having a good night's rest. Entrepreneur Bryan Johnson has shared some tips on how one can achieve the right environment.

Firstly, it is important to avoid stimulants before going to sleep. Stimulants include using our phones or drinking caffeine near bedtime. Having these before sleeping increases our alertness and therefore impacts our likelihood of sleeping well. Thus, it is important to stay away from these stimulants before bed.

Secondly, Johnson recommends winding down for at least one hour after work before sleep. A routine to calm down would help ensure that we have a calm mind and body. This prepares our body for deep sleep that recharges us well for the next day.

Lastly, it is recommended to have an optimal room for sleep as well. This includes having minimal light present with blackout curtains and a cold room. While personal preferences may vary, the key is to ensure you are comfortable before sleeping. In this way, we will be able to have the most optimal sleep.

Long-term sleep deficiency has been linked to cardiovascular diseases. And a lack of deep sleep, especially for people in their 50s and 60s, can increase the risk of developing dementia.

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