Sleeping while exposed to any type of light whatsoever even dim light is linked to an increase in the like lihood of obesity, diabetes, and hypertension high blood pressure in older adults, the study finds.
It is not only older people whose health may be affected by not sleeping in deep darkness.
While we cannot conclude anything beyond association because of the cross sectional snapshot nature of the study, I encourage everyone to try to avoid or minimize any light at night if possible
In the current study, we measured light exposure and sleep in older adults (ages 63-84) for seven days using a wrist-worn device. Instead of bringing these older adults to the sleep lab, we collected data in their routine environments
The study lists three possible mechanisms behind light’s disruptive effect during sleep:
Light is the main synchronizer of the body’s circadian rhythm or clock.
Light during sleep may disrupt this rhythm and thus any clock-related physiological processes.
The pineal gland produces and secretes melatonin the hormone of darkness, during dark periods.
Light may reduce melatonin’s metabolic and circulatory function with its anti-oxidant, anti-inflammatory, and vasodilatory properties.
Lower melatonin levels correlate with an increased risk of diabetes in women and an increased risk of hypertension in young women.
Light may trigger the sympathetic arm.
During healthy sleep, the system responsible for fight or flight responses relaxes, slowing the body’s heart rate and respiration in a parasympathetic state.
- Researchers have found that sleeping with even a tiny amount of light can impact one’s health.
The findings suggest light exposure during sleep is linked to a higher risk of obesity, diabetes, and high blood pressure in older adults.
An earlier lab study by the same researchers showed detrimental effects are not limited to older people.
When asked if more light equals a higher risk of disease We found a trend towards a stronger association a higher rate of obesity and diabetes with more light exposure at night. We hope to confirm this finding with future studies across a broader age range
It may be as simple as not using electronic devices near the sleeping place and blocking light with a sleeping mask
If people need to use a night light for safety, they should try to keep it as close to the ground as possible to minimize light entry to the eyes. If they need to use the bathroom at night, and it is dangerous to walk in complete darkness, try to use dim light for the shortest necessary period.
Certain groups are forced to work at night and must sleep in the day. There are also ways to block light e.g specific filters in glasses and more studies may be warranted to establish methods to counteract light exposure and reduce cardiometabolic risks.
The fact that this is observed in older people may represent the more cumulative effects of such a mechanistic relationship, meaning that the adverse cardiometabolic effects of nighttime light exposure may become more evident over time
even one night of dim light exposure during sleep raised heart rate and blood glucose in young, healthy adults who were brought into a sleep lab for an overnight experiment
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