Tag: bedtime

How Autism Can Affect Your Sleep


Anxiety can keep you awake at night (Picture: getty)

We’re a nation prone to sleep deprivation and if you have autism, it may be contributing towards your problems. A new survey conducted in partnership with the National Autistic Society found that autistic people have six hours or less of sleep a night on average, with anxiety a major contributor.

The research, conducted to coincide with Autism Acceptance Week, found four in five people with autism said they have difficulty falling asleep in the first place, while two out of three people said they experience restless sleep and waking up throughout the night.

Nearly half also said they struggle with waking up too soon in the morning. But why do autistic people struggle so much with sleep?

The research discovered that 70% of those surveyed feel that anxiety is the main cause of their sleep difficulties, with 52% saying school or work worries can cause a huge amount of anxiety.

Nearly half of respondents said they had sensory issues, which can make surroundings and environment feel over- or under-stimulating. Around a quarter (25%) of those surveyed said TV and internet use affected their sleep.

Also, if a bedtime routine is disrupted, it can make it a lot harder for someone with autism to get a truly restful sleep.

Sleep experts at Happy Beds gave some top tips to combat the sleep issues that autistic people face. Even if you haven’t been diagnosed with autism, they could still be useful.

Use blackout blinds

If your room is as dark as possible when it comes to your bedtime there is a bigger likelihood that sensory issues will be reduced.

Plus nearly 60% of people surveyed said that a dark room is essential for an ideal sleep environment with 41% of them noting the importance for blackout blinds.

Play background music

Playing music can really help those with autism as it allows a focus on something that can help create calmer thoughts if anxiety is a reason for not sleeping.

Music is a great distraction from anxious thoughts that can become present in the night time, such as school or work worries.

Use a weighted blanket

Many respondents said weighted blankets really helped to get a good night’s sleep, and this can be a great way to feel safe and secure in your bedroom.

Weighted blankets can give a person a sense of comfort and security, which in turn can help to reduce anxious thoughts. They are also really comfortable, but make sure that you choose a material which doesn’t create any sensory issues.

Create a bedtime schedule

If you find yourself feeling like a lack of routine is something you’re struggling with and that causes sleep disruption, then you perhaps need to become more regimented.

Writing yourself a calming bedtime schedule and sticking to it can really help your body wind down and switch off. Getting into this regular routine will make your sleep a lot more fulfilling.

Source: How autism can affect your sleep and how to combat it | Metro News

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7 Things To Do Every Night To Support Healthy Aging

Falling asleep at the same time every night can support healthy aging. Image Credit: Sergey Dementyev/iStock/GettyImages

1. Keep a Consistent Bedtime

“Going to bed at the same time every night is part of good sleep hygiene and can help promote good sleep patterns and regularity,” Dr. Rivera says.

This nighttime routine can play a significant role in long-term health as “there are strong correlations between quality of sleep and healthy aging,” Dr. Rivera says.

For one, sleep supports the immune system, she says. In fact, quality sleep may enhance the effectiveness of your body’s T cells, a type of white blood cell that helps fight infection, according to a February 2019 study published in the ​Journal of Experimental Medicine​.

The opposite is true, too. If you log insufficient shut-eye, your immune defenses decrease. Meaning, you’re more likely to catch a cold and stay sick for longer when sleep deprived, per the Mayo Clinic.

Over time, lack of sleep can also increase your risk for obesity, diabetes and cardiovascular disease, thereby sabotaging the healthy aging process, according to the Mayo Clinic.

Poor sleep can even prevent your brain from optimal functioning, affecting mood, cognition and energy, Dr. Rivera adds.

Indeed, the structural and physiological processes that take place in the brain during sleep play an important role in memory consolidation and your ability to learn, problem solve and focus — all things necessary for your aging brain, according to Harvard Health Publishing.

2. Build Other Healthy Sleep Hygiene Habits

A consistent bedtime is just one piece of the sleep puzzle that promotes healthy aging. Other sleep hygiene habits are equally important if you want to age gracefully.

“Good sleep hygiene is essential to achieve the highest quality of sleep possible,” Dr. Rivera says. Her top sleep hygiene tips are:

  • Keep your bedroom environment cool, quiet and dark
  • Avoid TV, reading and work in bed as these activities are stimulating (the same goes for scrolling on your phone)
  • Limit alcohol and caffeine before bed

More Sleep Hygiene Habits

Already following the strategies shared by Dr. Rivera? Try these additional tips, per Harvard Health Publishing

  • Use eye masks to block light
  • Try white noise machines or earplugs to block noise
  • Incorporate a relaxing pre-bed ritual such as taking a hot bath or meditating
  • Ditch (or limit) daytime naps to ensure you’re sufficiently sleepy at bedtime
  • If you can’t fall or stay sleep, get out of bed and do something that may make you drowsy (like listening to calming music) for 20 minutes before trying to go back to sleep

Sleep hygiene becomes even more crucial as we age. That’s because the “physiologic changes that occur with aging that may affect sleep for older adults,” Dr. Rivera says.

Indeed, older adults are more prone to problems falling and staying asleep. In advanced age, we tend to spend fewer hours in deep sleep.

We’re ​also​ more likely to struggle with sleep disorders (such as insomnia or restless legs syndrome) or sleep-sabotaging discomfort/pain related to chronic illnesses, according to the U.S. National Library of Medicine.

3. Eat a Healthy Snack Before Bed

If you normally get the munchies when the moon’s up, the snack choices you make can either help lengthen or limit your longevity.

For instance, a diet abundant in added sugars can contribute to chronic inflammation in the body, which is associated with serious health conditions like heart disease, obesity, cancer and diabetes, per Harvard Health Publishing. (Sorry to say, but you might want to reconsider that nightly ice cream cone or candy bar.)

Besides, sugary foods or those high in carbohydrates might negatively impact sleep, Dr. Rivera adds.

That’s exactly what an August 2019 study published in the ​​American Journal of Lifestyle Medicine​​ concluded. Researchers found that higher daily sugar intake was linked to lower sleep quality. (This study included 100 females between the ages of 19 and 23, however, the finding can apply to all ages.)

Tip

If your sweet tooth strikes before you hit the hay, Dr. Rivera recommends choosing healthier, nutrient-dense snacks such as fruit, nuts or low-fat yogurt.

4. Stretch

Stretching is a great addition to the nighttime routine that might ease the aging process.

Not only does a quick stretch before bed help reduce stress and increase relaxation (which are both beneficial for boosting sleep quality), but it can also aid in alleviating common aches and pains that come with age.

For example, “leg cramps are common complaints that often disrupt sleep for older adults,” Dr. Rivera says. In fact, nearly a third of adults above age 60 will experience at least one of these painful, involuntary muscle contractions in the calf, foot or thigh every two months, according to the Cleveland Clinic.

Leg cramps are more common as we get older because our tendons — the connective tissues that link muscles to bones — shorten as we age, per the Cleveland Clinic. Stretching can help offset some of this tightness and help limit leg cramps.

What’s more, nighttime stretching can help lower your risk of injuries and falls, in particular. This is especially important for healthy aging since every year, a quarter of older Americans will take a spill, and a fifth of these falls will result in a serious injury, such as broken bones or head trauma, according to the CDC.

5. Practice Single Leg Balance While Brushing Your Teeth

Standing on one leg while brushing your pearly whites before bed? OK, hear us out: Though it may sound strange, the simple act of shifting your weight to one leg while brushing your teeth is a wonderful way to support healthy aging.

Standing on one leg demands a level of balance. In fact, many daily tasks — from climbing stairs to stepping over a puddle — involve single leg balance. So, even if balance is not a primary goal while you’re young, the skill will be fundamental for independent living as you age.

Balancing exercises — like standing on one leg while brushing your teeth — can also help reduce your fall risk, per the CDC. The exercise also requires multitasking and coordination, which can benefit your brain, too. And that’s super helpful for healthy aging. The more often you challenge your brain with new and engaging tasks, the longer it’ll continue to perform at its best, according to the University of Utah.

Tip

Remember to practice balancing for equal time on both legs (think: stand on one leg while you brush one side of your mouth, then switch to the other when you brush the opposite side).

6. Floss Your Teeth

While we’re on the subject of dental hygiene, flossing is another fantastic pre-bed ritual to add to your nighttime routine to promote the process of healthy aging.

Taking care of your teeth by flossing (and brushing twice) daily can keep bacteria that breeds in your mouth from reaching dangerous levels, which could cause serious oral infections, including gum disease, according to the Mayo Clinic.

How is this linked to longevity?

Overgrowth of bad oral bacteria, and inflammation from severe gum disease, may have harmful effects on overall health. More specifically, they may contribute to the development of diseases such as heart disease, clogged arteries, stroke, endocarditis (when the inner lining of your heart chambers or valves becomes infected) and pneumonia, per the Mayo Clinic.

Warning

If you experience pain and bleeding when flossing your teeth, you may have the beginnings of gingivitis or oral gum disease. Contact your dentist to make an appointment. Treatment may involve medicated toothpaste, rinses and soft-bristled toothbrushes.

7. Take a Walk After Dinner

Staying healthy in old age may simply require taking a few small steps — literally.

Going for short light-intensity walks after a meal can help decrease glucose spikes and improve blood sugar metabolism, according to a February 2022 systematic review and meta-analysis published in ​Sports Medicine​. And we mean short — just aim for two to five minutes.

This is good news for people who must closely manage blood sugar levels, like those with diabetes or an insulin resistance. Just a small walk can work wonders for your cardiometabolic health and as a result, help to lengthen your lifespan.

By Jaime Osnato

Source: 7 Things to Do Every Night to Support Healthy Aging | livestrong

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7 Habits That Will Drastically Improve Your Energy Levels

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Waking up already feeling worn out? Unable to overcome the afternoon slump? These may be signs that various lifestyle factors are taking a toll on your energy levels, leading to brain fog and straight-up exhaustion.

When constantly on the go, it may be difficult to find ways to recharge. However, Dr. Alfred Tallia, professor and chair of the Department of Family Medicine and Community Health in the Robert Wood Johnson Medical School, explained that more often than not, low energy levels can be remedied by adopting simple changes to your daily routine.

These are seven research-backed habits to boost your energy, according to experts:

Identify healthy ways to cope with stress.

Unsurprisingly, emotional stress can leave you feeling less lively.

“Stress has a huge impact on your physical well-being. If you are feeling elevated levels of stress, it can absolutely contribute to low energy,” Dr. Nina Vasan, chief medical officer at mental wellness app Real, told HuffPost.

So, how can you combat unchecked stress to boost your energy levels? Vasan explained that it’s crucial to “find ways to integrate meditation or mindfulness into your daily life,” even for just five minutes each day. Experts also say that identifying coping skills that work for you — such as journaling or reading something that brings you joy — can help you destress and feel more energetic.

Limit the amount of caffeine you consume.

When you’re feeling tired, it may be tempting to make a third or fourth cup of coffee later in the day to perk back up. However, drinking too much caffeine can have a paradoxical effect, leaving you lethargic.

“If you’re consuming large amounts of caffeinated beverages throughout the day, it is probably going to affect your sleep pattern. This can then affect your energy levels,” Tallia said.

It’s important to note that suddenly cutting back on caffeinated beverages can also leave you feeling tired at first. As Tallia explained, “the body gets used to caffeine as a stimulant, and when it’s not present, you can experience an energy slump.”

Most experts suggest gradually reducing the amount of caffeine in your diet until you find what works best for you — and not reaching for that extra cup of Joe even when you’re feeling tempted.

Practice good sleep hygiene and establish a routine.

It goes without explaining that catching enough Zzzs is key to boosting your energy throughout the day. However, your energy levels are not just impacted by the amount of sleep you get each night, but by the quality of that sleep.

Practicing good sleep hygiene can help you snooze more soundly, and in turn give you more pep in your step the following day. Sleep hygiene involves adopting habits such as developing a regular bedtime routine and dimming the lights at night. What’s more, Tallia said it’s important to clear your mind by doing nighttime activities that you find relaxing.

Even when practicing good sleep hygiene, you may find you’re waking up feeling fatigued. Raelene Brooks, the dean of the College of Nursing at University of Phoenix, said that could point to a sleep disorder such as sleep apnea. If you suspect you have a sleep disorder, don’t hesitate to pay your physician a visit.

Move your body throughout the day.

Try to incorporate exercise into your day — even just a small amount. Research has shown that daily exercise and movement are essential to boosting energy levels. You don’t have to be lifting weights or running five miles a day to glean the energizing benefits of exercise.

“Even low-impact movement is shown to increase your oxygen flow and hormone levels, which give you a boost of energy,” Vasan explained. “It is the No. 1 tip I recommend to anyone feeling fatigued.”

Drink more water.

Dehydration is a common cause of low energy. According to Brooks, the science behind this is quite straightforward: “Our red blood cells carry oxygen. Ideally, a plump and round red blood cell allows for a full oxygen-carrying capacity,” she said. “When we are dehydrated, the red blood shrinks and this decreases the capacity for the cell to carry a full load of oxygen. Low oxygen levels are manifested by fatigue, irritability and restlessness.”

If you struggle with being mindful of your water intake, consider trying hacks such as investing in a smart water bottle to ensure you’re drinking enough H2O every day.

Be mindful of your screen time during the evening hours, and also during the day.

It almost goes without saying that excessive screen time at night can mess with your natural sleep cycle and energy the following day. As Vasan explained, “spending too much time on your phone, computer or watching your TV can cause fatigue by disrupting the neurotransmitters that are essential for sleep and restoration.”

However, the time you spend looking at your phone or computer during the day can also have a harmful impact on your energy levels. Too much screen time can lead to eye fatigue, which may trigger headaches and make it more difficult to concentrate.

We live in a digital world, so spending extensive time looking at a screen is unavoidable for most people. Making the “20-20-20 rule” a habit is a step towards tackling tiredness. According to Harvard Business Review, “when you’re working on a laptop, take a break every 20 minutes. Look at an object 20 feet away for 20 seconds to give your eyes a chance to relax.”

Avoid skipping meals.

If you ever skipped breakfast or worked right through your lunch break, you probably noticed you feel groggier than usual. While it’s totally normal to miss a meal, making a goal to regularly eat nutrient-rich meals and snacks throughout the day can increase your energy levels.

“Your brain needs nutrition to really function appropriately,” Tallia said. “A lot of people skip meals, and their blood sugar levels are going up and down all through the day.”

Moreover, Tallia said to steer clear of fad diets that encourage people to majorly cut back on caloric intake or to eliminate essential nutrient groups like carbohydrates. This can deprive you of energy. While it’s not uncommon to wake up feeling low on energy every once and a while, chronic fatigue could point to an underlying health issue.

“If you are eating well, getting enough sleep, integrating movement and exercise into your daily life but still feel tired for more than two weeks, you should consider reaching out to a medical professional,” Vasan said, explaining that a consistent drop in energy “can be an indicator of a host of mental and physical health issues ranging from fairly benign to severe.”

Ultimately, boosting your energy often comes down to taking inventory of different activities and current habits that could be draining you. Adopting just a few simple changes to your daily routine could be key to beating the fatigue once and for all.

Kyli Rodriguez-Cayro

Source: 7 Habits That Will Drastically Improve Your Energy Levels | HuffPost UK Wellness

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Related contents:

A Brain Expert Shares His 7 Hard Rules For Boosting Memory and Fighting Off Dementia

caracterdesign | Getty

The average human brain shrinks by approximately 5% per decade after the age of 40. This can have a major impact on memory and focus. What’s more, brain disorders are on the rise. In 2020, 54 million people worldwide had Alzheimer’s disease or other dementias, and that number is expected to grow.

But serious mental decline doesn’t have to be an inevitable part of aging. In fact, certain lifestyle factors have a greater impact than your genes do on whether you’ll develop memory-related diseases. As a neuroscience researcher, here are seven hard rules I live by to keep my brain sharp and fight off dementia.

1. Keep blood pressure and cholesterol levels in check

Your heart beats roughly 115,000 times a day, and with every beat, it sends about 20% of the oxygen in your body to your brain. High blood pressure can weaken your heart muscle, and is one of the leading causes of strokes. Ideally, your blood pressure should be no higher than 120/80.

Cholesterol is critical to your brain and nervous system health, too. The American Heart Association recommends getting your cholesterol levels measured every four to six years.

2. Manage sugar levels

Blood sugar is the primary fuel of the brain. Not enough of it, and you have no energy; too much, and you can destroy blood vessels and tissue, leading to premature aging and cardiovascular disease.

Keep in mind that sugar isn’t enemy, excess sugar is. It’s easy for grams of sugar to add up, even if you think you’re being careful — and usually, sugar will sneak in through packaged foods.

Where is the sugar hidden? Look for these in the ingredients list:

  • Dextrose
  • Fructose
  • Galactose
  • Glucose
  • Lactose
  • Maltose
  • Sucrose

And be wary of any product that includes syrup, such as agave nectar syrup or high-fructose corn syrup.

3. Get quality sleep

Studies show that people with untreated sleep apnea raise their risk of memory loss by an average of 10 years before the general population. For most people, a healthy brain needs somewhere between seven and nine hours of sleep a night.

My tips for memory-boosting, immune-enhancing sleep:

  • Keep a consistent bedtime and wake-up schedule.
  • Turn off devices one hour before bedtime.
  • Do something relaxing before bedtime, like listening to soft music or doing mindful breathing exercises.
  • Go outside and get in natural sunlight as soon as you can after waking up.

4. Eat a nutritious diet

One way I keep things simple is to have most, if not all, of these items in my grocery cart:

  • Fatty fish like salmon
  • Avocados
  • Nuts
  • Blueberries
  • Cruciferous veggies like arugula, broccoli, Brussels sprouts and collard greens

When food shopping, I ask myself three questions to help determine whether something is good for my brain:

1. Will it spoil? In many cases, perishable is a good thing. The additives and preservatives that keep food from spoiling wreak havoc on your gut bacteria.

2. Are there tons of ingredients in that packaged food? And for that matter, can you pronounce the ingredients? Or does it look like the makings of a chemical experiment? Also avoid anything where sugar is one of the first few ingredients.

3. Do you see a rainbow on your plate? The chemicals that give fruits and vegetables their vibrant colors help boost brain health.

5. Don’t smoke (and avoid secondhand and thirdhand smoke)

Smokers have a 30% higher risk of developing dementia than non-smokers. They also put those around them at risk: Secondhand smoke contains 7,000 chemicals — and at least 70 of them can cause cancer.

Then there’s thirdhand smoke, which is not actually smoke. It’s the residue of cigarette smoke that creates the telltale smell on clothing or in a room. That residue alone can emit chemicals that are toxic to the brain.

6. Make social connections

In a recent study, people over the age of 55 who regularly participated in dinner parties or other social events had a lower risk of losing their memory. But it wasn’t because of what they ate, it was the effect of the repeated social connection.

To lessen isolation and loneliness, you can also boost brain chemicals like serotonin and endorphins by performing small acts of kindness:

  • Wish others well or check in with somebody.
  • Give a compliment without expecting anything in return.
  • Make a phone call to somebody you don’t usually reach out to.

7. Continuously learn new skills

Maintaining a strong memory is not all about brain games like Sudoku, Wordle and crossword puzzles.

Learning skills and acquiring information are much more effective ways to make new connections in the brain. The more connections you make, the more likely you are to retain and even enhance your memory.

When you think about learning something new, approach it the way you would with fitness training. You want to work out different muscles on different days. The same goes for the brain.

Over the course of this week, try cross-training your brain by mixing mental activities (learning a new language or reading a book) and physical learning activities (playing tennis or soccer) .

By: Marc Milstein

Marc Milstein, PhD, is a brain health expert and author of “The Age-Proof Brain: New Strategies to Improve Memory, Protect Immunity, and Fight Off Dementia.” He earned both his PhD in Biological Chemistry and his Bachelor of Science in Molecular, Cellular, and Developmental Biology from UCLA, and has conducted research on genetics, cancer biology and neuroscience. Follow him on Twitter and Instagram.

Source: A brain expert shares his 7 ‘hard rules’ for boosting memory and fighting off dementia

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Sleeping With Any Light Raises Risk of Obesity  Diabetes and More

Even dim light can disrupt sleep, raising the risk of serious health issues in older adults, a new study found. Dogs and cats who share their human’s bed tend to have a “higher trust level and a tighter bond with the humans that are in their lives. It’s a big display of trust on their part,” Varble said.

Sleep myths that may be keeping you from a good night’s rest. “Exposure to any amount of light during the sleep period was correlated with the higher prevalence of diabetes, obesity and hypertension in both older men and women,” senior author Phyllis Zee, chief of sleep medicine at Northwestern University Feinberg School of Medicine in Chicago, told CNN.

“People should do their best to avoid or minimize the amount of light they are exposed to during sleep,” she added. A study published earlier this year by Zee and her team examined the role of light in sleep for healthy adults in their 20s. Sleeping for only one night with a dim light, such as a TV set with the sound off, raised the blood sugar and heart rate of the young people during the sleep lab experiment.

An elevated heart rate at night has been shown in prior studies to be a risk factor for future heart disease and early death, while higher blood sugar levels are a sign of insulin resistance, which can ultimately lead to type 2 diabetes. The dim light entered the eyelids and disrupted sleep in the young adults despite the fact that participants slept with their eyes closed, Zee said. Yet even that tiny amount of light created a deficit of slow wave and rapid eye movement sleep, the stages of slumber in which most cellular renewal occurs, she said.

Objective Measurements

The new study, published Wednesday in the journal Sleep, focused on seniors who “already are at higher risk for diabetes and cardiovascular disease,” said coauthor Dr. Minjee Kim, an assistant professor of neurology at Northwestern University Feinberg School of Medicine, in a statement. “We wanted to see if there was a difference in frequencies of these diseases related to light exposure at night,” Kim said. Instead of pulling people into a sleep lab, the new study used a real-world setting.

Researchers gave 552 men and women between the ages of 63 and 84 an actigraph, a small device worn like a wristwatch that measures sleep cycles, average movement and light exposure. We’re actually measuring the amount of light the person is exposed to with a sensor on their body and comparing that to their sleep and wake activity over a 24-hour period,” Zee said. “What I think is different and notable in our study is that we have really objective data with this method.”

Fewer than half of the adults in the study got five hours of darkness at night. Zee and her team said they were surprised to find that fewer than half of the men and women in the study consistently slept in darkness for at least five hours each day. “More than 53% or so had some light during the night in the room,” she said. “In a secondary analysis, we found those who had higher amounts of light at night were also the most likely to have diabetes, obesity or hypertension.” In addition, Zee said, people who slept with higher levels of light were more likely to go to bed later and get up later, and “we know late sleepers tend to also have a higher risk for cardiovascular and metabolic disorders.”

What to do

Strategies for reducing light levels at night include positioning your bed away from windows or using light-blocking window shades. Don’t charge laptops and cellphones in your bedroom where melatonin-altering blue light can disrupt your sleep. If low levels of light persist, try a sleep mask to shelter your eyes. Using melatonin for sleep is on the rise, study says, despite potential health harms. If you have to get up, don’t turn on lights if you don’t have to, Zee advised. If you do, keep them as dim as possible and illuminated only for brief periods of time.

Older adults often have to get up at night to visit the bathroom, due to health issues or side effects from medications, Zee said, so advising that age group to turn out all lights might put them at risk of falling. In that case, consider using nightlights positioned very low to the ground, and choose lights with an amber or red color. That spectrum of light has a longer wavelength, and is less intrusive and disruptive to our circadian rhythm, or body clock, than shorter wavelengths such as blue light.

By Sandee LaMotte

Source: Sleeping with any light raises risk of obesity, diabetes and more, study finds – CNN

Heart rate increases in light room, and body can’t rest properly 

We showed your heart rate increases when you sleep in a moderately lit room,” said Daniela Grimaldi, MD, PhD, co-first author of the study and a research assistant professor of Neurology in the Division of Sleep Medicine. “Even though you are asleep, your autonomic nervous system is activated. That’s bad. Usually, your heart rate together with other cardiovascular parameters are lower at night and higher during the day.”

There are sympathetic and parasympathetic nervous systems that regulate our physiology during the day and night. Sympathetic takes charge during the day and parasympathetic is supposed to control physiology at night, when it conveys restoration to the entire body.

How nighttime light during sleep can lead to diabetes and obesity

Investigators found insulin resistance occurred the morning after people slept in a light room. Insulin resistance is when cells in your muscles, fat and liver don’t respond well to insulin and can’t use glucose from your blood for energy. To make up for it, your pancreas makes more insulin. Over time, your blood sugar goes up. An earlier study published in JAMA Internal Medicine looked at a large population of healthy people who had exposure to light during sleep. They were more overweight and obese, Zee said.

“Now we are showing a mechanism that might be fundamental to explain why this happens. We show it’s affecting your ability to regulate glucose,” Zee said. The participants in the study weren’t aware of the biological changes in their bodies at night. “But the brain senses it,” Grimaldi said. “It acts like the brain of somebody whose sleep is light and fragmented. The sleep physiology is not resting the way it’s supposed to.”

Exposure to artificial light at night during sleep is common

Exposure to artificial light at night during sleep is common, either from indoor light emitting devices or from sources outside the home, particularly in large urban areas. A significant proportion of individuals (up to 40 percent) sleep with a bedside lamp on or with a light on in the bedroom, or keep a television on.

Light and its relationship to health is double edged.

“In addition to sleep, nutrition and exercise, light exposure during the daytime is an important factor for health, but during the night we show that even modest intensity of light can impair measures of heart and endocrine health,” Zee said. The study tested the effect of sleeping with 100 lux (moderate light) compared to 3 lux (dim light) in participants over a single night. The investigators discovered that moderate light exposure caused the body to go into a higher alert state.

In this state, the heart rate increases as well as the force with which the heart contracts and the rate of how fast the blood is conducted to your blood vessels for oxygenated blood flow.

Zee’s top tips for reducing light during sleep

  1. Don’t turn lights on. If you need to have a light on (which older adults may want for safety), make it a dim light that is closer to the floor.
  2. Color is important. Amber or a red or orange light is less stimulating for the brain. Don’t use white or blue light and keep it far away from the sleeping person.
  3. Blackout shades or eye masks are good if you can’t control the outdoor light. Move your bed so the outdoor light isn’t shining on your face.

By

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