Total darkness is crucial for optimizing sleep, and even dim light exposure can negatively impact mental and physical health by disrupting the body’s internal clock and hormone production.
Light, especially blue light from screens, signals the brain to stop producing melatonin, making it harder to fall asleep and stay asleep. Artificial light at night (ALAN) interferes with the body’s natural 24-hour sleep-wake cycle, which regulates metabolism, mood and other vital functions.
Even small amounts of light can prevent the brain from entering deep, restorative sleep states where memory consolidation and other essential repair processes occur. Chronic exposure to light at night has been associated with a higher risk of metabolic disorders (insulin sensitivity, increased risk of type 2 diabetes and cardiovascular issues) and mood and anxiety disorders. I will expand on how light at night creates metabolic disorders in the comments there is not enough room here!
You can wear a sleep mask to mitigate the effects of the light disruption, but remember this all applies to children as well. If you’re going to place a nightlight in your child’s room, make sure it is motion detected only. Also, remember, fear of the dark is not something that babies experience, make sure your infant is sleeping in as dark a room as possible. Fear of the dark is learned and it typically develops around ages 2-3.
PMID: 26375320, 40606287
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