It is common knowledge that quality and healthy sleep requires 7-8 hours (for adults) in complete darkness. This is because sleeping with the lights on can hinder the production of melatonin, which is the hormone that triggers drowsiness. This hormone, produced by the pineal gland in the brain, plays a crucial role in regulating the body's sleep-wake cycle (Circadian Rhythm)
(Figure 1).
Figure 1. Schematic of the Circadian Rhythm Cycle for Sleep Beginning with Melatonin Release Starts (source: www.liveli.com)
Impaired melatonin production can lead to anomalies in the Circadian Rhythm, which can be very harmful to health. Research conducted by insomnia expert Colleen Carney, PhD, from Ryerson University in Toronto, indicates that sleeping with the lights on can trigger three types of disease risks. It begins with depression, which is a major psychological impact caused by disrupted sleep cycles. Then there is obesity, a psychological consequence of unhealthy sleep patterns, which can ultimately lead to cancer, most likely breast cancer in women.
However, the same research found that there are certain conditions that allow the body to tolerate sleep with the lights on. Here is more information!
Having a History of Hyperalertness
A state of high alertness (hyperalert) caused by post-traumatic stress disorder (PTSD) results in difficulty sleeping in complete darkness. Therefore, sleeping with the lights on may be highly recommended to achieve a relaxed state in the body that triggers the desire to rest.
However, this condition should not be practiced continuously. In the healing process, individuals with hyperalertness are advised to gradually learn to adapt to sleeping in darkness. This process should be done gradually by controlling the light levels used, starting from bright to dim and then to complete darkness.
Using Orange Lights
The choice of lighting used to accompany your sleep should also be considered, particularly in terms of color and brightness level. The most recommended light colors for your sleep activities are red or orange.
Avoid using blue and white lights as your sleeping lights. This is because blue and white lights serve as stimulants that are good for activity but highly disruptive for rest at night. It is not surprising that these two light colors can alter the Circadian Rhythm by up to 50%, which can be very harmful to your need for rest.
Get the lighting you need with colors and features that suit your requirements at AZKO. Available is the EGLARE Table Lamp, which emits a warm yellow to orange light and comes with a dimmable feature. This lamp is perfect for healthy nighttime sleep while helping you gradually adapt to sleeping in darkness with its dimming settings.
Featuring a unique design, this lamp, powered by a 2 Watt LED, is available in two shapes: a tiger and a rabbit, adding decorative elements to your space. Another feature you can enjoy from this lamp, which measures 10 cm x 10 cm x 13 cm, is its rechargeable capability using a USB socket.
Lufia - 18 May 2025
