Turn the lights off and close the shades as you prepare for bed. A little light may come from the windows, the alarm clock, or your TV modem.
Rethink - You may damage your heart even with tiny amounts of night-time light.
According to National Heart, Lung, and Blood Institute study, older adults exposed to moderate amounts of ambient light at night were more likely to be obese, diabetic, and have high blood pressure – all of which are risk factors for heart disease – than those not exposed to any light.
A study of adults in their 20s found that light exposure during sleep could increase insulin resistance, a risk factor for diabetes.
"Light at night and cardiovascular disease has been overlooked for a long time. There is now wider recognition of this problem," said Minjee Kim, M.D., assistant professor of neurology at Northwestern University Feinberg School of Medicine.
During sleep, the subjects wore a watch that measured ambient light levels. Despite not knowing the precise light sources, Kim suspects that sources as seemingly benign as a streetlight or bathroom light could be problematic. "The good news is that it's potentially modifiable. Avoiding or minimising light exposure during sleep may lower risk."
Kim said that the exact mechanism behind this link is unclear. Light exposure at night can disrupt the body's circadian rhythm, the 24-hour internal clock that controls sleep and wake cycles. It can trigger metabolic or biochemical changes that affect glucose and cardiovascular regulation, increasing the risk of heart disease. Several studies suggest that not getting enough bright light during the day improves one's sensitivity to light at night, and some people may be genetically predisposed. Kim expects more studies will be conducted on the specific factors behind the health effects of light at night.
Kim said, "We live in a very different world now." In the past, we had only moonlight, stars, and candlelight at night, which might contribute to the current cardiovascular disease epidemic." Her recommendation: "Don't wait until there is more evidence." Light exposure at night should be avoided.
Before going to bed, researchers recommend turning off lamps, computers, tablets, cell phones, and other light-emitting electronics. These devices, particularly cell phones, emit wavelengths of blue light that mimic daylight and disrupt sleep. Studies have also linked blue light exposure at night to obesity and cardiovascular risks. If avoiding the device altogether isn't possible, some health experts recommend using a blue-light filter.
You can cover the windows fully or, at a minimum, move your bed, so the light isn't shining on you. Researchers recommend a small, warm-coloured nightlight-like red or amber to reduce the chances of falls for older people.
It's just as important to increase exposure to natural sunlight during the day as it is to limit artificial light, said Marishka Brown, Ph.D., director of the NHLBI's National Center on Sleep Disorders Research. Brown recommends getting sunlight during the day, especially early in the morning. Circadian rhythms are regulated by this signal, which affects many core body functions, including blood pressure and metabolism.
Daytime light can help you sleep better at night,”—which can positively affect your overall health and well-being. Sleep better by going to bed, waking up at the same time every day, and reducing caffeine, nicotine, and alcohol intake before bed. Consult your healthcare provider if you still can't sleep.
"There's a lot you can do to build a healthy heart," Kim said. Keep your surroundings dark when you turn in for the night."
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