I have had the opportunity to interview and meet many amazing health professionals over the years. No one ever said sleep wasn’t important. Something as simple (and common) as night lights is enough Disturbing sleep.
I noticed a big difference Sleep environment And I’ve heard from many readers who say the same. Sleeping in a cool, completely dark place is very important for healthy sleep. This means better sleep quality and more energy with some simple changes (like turning off the current night light).
This is the reason.
What’s wrong with night lights?
Exposure to light at night has been linked to increased risk of depression, increased risk of breast cancer, brain fog and imbalanced hormones. As Joyce Walsben, Ph.D., explains, light inhibits melatonin secretion. Even when we are asleep, our brain is confused by seeing the light through our eyelids.
A cool, dark nighttime environment is vital for hormonal health, but we often keep lights on in children’s rooms. This has only been possible in the last 100 years. Before that, there was a natural cycle of light and dark. While people might have candles or lamps after dark, there were no lights all night.
More studies are emerging showing the link between nighttime light exposure and health problems. A CDC report and a recent meta-analysis revealed a surprising link between sleep deprivation and cancer risk.
The CDC has found that women who are profoundly blind have less than half the risk of breast cancer as women with normal vision. Blind men were less than half as likely to have normal vision as those with other types of cancer. Even more interesting, those who were legally blind but could still see light had a reduced risk of cancer.
Shift workers (working after dark) who are exposed to artificial blue light at night have a higher risk of developing cancer. Studies have shown that shift work increases the risk of all-cause mortality, possibly through circadian disruption and abnormal light exposure.
Importance of night light free zone for children
Exposure to night light reduces the quality of sleep, but shortens the duration of sleep, which leads to additional problems. In the year A 2024 study in Biomedical Sciences found that children who get quality sleep are less likely to struggle with obesity. They also suggest that healthy sleep has a positive effect on the epigenetics of obesity-related genes.
Chronic sleep deprivation can affect the body’s process of storing and storing carbohydrates, which can lead to weight gain. It may change. Hormone levels Affecting appetite.
Moreover, Dr. Z, director of the Sleep Disorders Center at Northwestern Memorial Hospital:
“Perhaps more important than sleep duration is the effect of sleep-wake time on weight control.”
Why sleep is so important for children
Sleep is important for everyone, but especially for children. At this time, when our mind is cleared from the stress of the day, it organizes information and our body goes into recovery mode.
Children who do not get enough sleep or sleep disturbances may experience:
- Allergies and immune system problems
- Anxiety and depression
- Obesity, diabetes and future hypertension
- Poor academic performance and difficulty concentrating
- Memory and learning problems
- Symptoms like ADHD
- Mood swings and irritability
- Increased stress hormone levels and irregular heartbeat
- Daytime sleep (leading to many of the issues mentioned above)
Blue light from screens and most night lights are especially harmful at night because they signal to our brains that it’s daytime. Access is just as important. Morning sunlight To set circadian rhythms for the day. This further prepares the situation for healthy sleep.
Practical changes for better sleep
Over the years I have made it a daily habit to go out to the sunrise and many of my children have followed suit. I also modeled the positive. Night routine He made practical changes to them and to the lighting of our home. Not only us Use amber lights At night, but if necessary at night, I use red light in certain places (such as the bathroom).
As an adult, transitioning to dark skin is a relatively easy process. It is not very easy for children, especially those who are afraid of the dark or night lights.
With all the research showing the importance of nighttime darkness, I felt strongly that this was what I wanted my children to do. It took a while to get all the kids to sleep in the dark, but they finally did.
How to remove night lights step by step (mostly)
My children’s room looks a little different since I have several toddlers (and one is grown and out of the house!). The older kids have the same setup as my bedroom. When the kids were little, here’s how I helped them transition to a healthy sleep environment for better sleep.
- Removed night lights, standard alarm clocks, And other things with light.
- Keep the house cool and a Mattress cooling pad as needed
- Used Dark shades To cover artificial light from street lights and to help with heating and cooling costs.
- Used Voice machines To help you stay asleep. The sound of “Rain” was popular. Now we have. Air filters Ambience in the bedrooms with white noise.
My children have lights with these Amber light bulbs To use while curled up in their bedrooms at night. Once it is bedtime, they wake up. We used these. Himalayan salt lamps Red color in the hallway and bathrooms. In this way, their rooms are dark, but if necessary, they can go to the bathroom without the interruption of blue light.
It also has the same place where I find my amber and red bulbs. Red light night lights. These are a good option for hallways and bathrooms, but I would avoid putting them in children’s rooms at night.
Tips for better sleep
Years ago when I helped my kids set up their rooms like this, I did a bedtime routine with them to help them transition. First I turned on the sound machine and read them under the light. Then I turned off the light but left the door open Salt Lighting in the hallway. From there I slowly worked them to sleep with the door closed and complete darkness.
Here are some more tips to help kids avoid blue light and sleep better.
- Avoid screens after dark. A DIY charging drawer It was helpful to store tools!
- Use screens if needed Blue light glasses Or the children Daily computer There is no blue light.
- A cup of chamomile tea mixed with a little raw honey and butter is a relaxing way to wind down. The healthy fats support hormones and chamomile calms and soothes.
- Use it Magnesium lotion On the feet and legs before going to bed. Magnesium promotes sleep and helps with many other things.
- Changing to Organic mattresses It has made a huge difference especially for my son who has allergies. Along with dietary changes, this is one way I’ve helped reverse the allergy. The lighting made a big difference, so I wouldn’t put new mattresses as a big deal.
Be part of the process
I understand that my children are often given information to help them make healthy choices. I talked to my older kids about why night lights weren’t working for them. This allows them to participate in the decision-making process to remove night lights.
I am constantly amazed at how smart and curious children are by nature and the decisions they can make when given the chance. It’s just one of the reasons behind me. Unusual parenting style!
Final thoughts on night lights
Sleep is very important for everyone, but especially for growing children. Making the transition to a night light-free room can be challenging, but with the right approach, it’s very possible.
Discuss with your children why you want to make changes and make the process fun. Gentle bedtime rituals, such as an herbal tea and a bedtime story, can go a long way in helping children shed the night light in their rooms.
Do your kids have night lights? Have you ever thought about getting rid of them? Share below!
