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It’s the Christmas season, and the lights are bringing the holiday cheer. Though the festive lights are a vision to the eyes, and help you beat the winter blues, experts say they could wreak havoc on your sleep.
Bright, flashing, or blue-toned lights commonly found on festive displays are not really friends with sleep. Experts think that these lights could disrupt melatonin production, and make it hard for you to fall asleep. Sleep expert Reese Isaah from Winstons Beds told Surrey Live that one should consider turning off the lights earlier than they prefer to get a good night’s sleep.
The expert also stated that multicoloured traditional Christmas lights emit different ranges of wavelengths resulting in the disruption of melatonin production, which is essential for sleep. It’s like having a mini disco in your living room and is quite far from calming.
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Blue light, emitted from electronics, LEDs, and even sunlight, has a short wavelength and high energy, which increases alertness and mood during the day. Until the discovery of artificial lights, the sun was the major source of lighting, and people spent their evenings in relative darkness. However, nighttime exposure can interfere with the body’s biological clock, the circadian rhythm. Poor sleep is also linked to Type 2 diabetes, heart disease, and some cancers. A study suggests that blue light has negative effects, as it affects sleep quality and sleep duration.
So how do we enjoy the holiday cheer that the lights bring without disrupting the sleep?
- Turn off blue or flashing lights at least two hours before bedtime. This way the melatonin production will kick in, and you will also get a good night’s sleep.
- If you prefer to decorate your house with lights, go for warm lights in shades like red or soft white. They are far less disruptive than blue lights. Warm white lights also do not overstimulate the brain. Red lights on the other hand are less likely to disrupt circadian rhythm and suppress melatonin.
- Using timers to automatically shut off lights, is good for sleep hygiene and also to reduce the risk of overheating, which could result in fire hazards.
By following these simple tricks, you can enjoy the holiday season in all its glory, and without compromising on your sleep.
(Pic courtesy: iStock)
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