Healthy Sleep, With Light On or Off?
Sleep is one activity that we must do and with the right time.
Adults need 7-8 hours to sleep, while children and adolescents take approximately 10 hours.
Skipping sleep time is not good for the body and can damage the digestive system of the body. Not only that, lighting during sleep will be bad for health.
So, how should sleep? With lights on or off?
The importance of sleeping without the slightest use of light has been investigated by experts.
According to Joyce Walsleben, PhD., A member of the lecturers association at New York University School of Medicine, even though we are asleep, light can still be detected by the eyelids and our brain will not produce melatonin.
Walsleben also said that we need darkness in the darkest room we can still face without stumbling on something (can still detect the existence of things).
What if we sleep with the lights on?
1. Increase the chances of getting cancer
Night lights are a significant risk factor for developing breast cancer, according to researchers who reviewed data from 1699 women and published their results at Chronobiology International.
But other scientists argue that any disorder in the circadian rhythm may trigger the release of stress hormones and this can increase the risk of cancer.
2. Artificial light makes body fat
Our 24-hour body circulation controls some hormones like, ghrelin, insulin and serotonin that affect appetite, fat storage, and mood.
Therefore, things that interfere with circulation can lead to obesity, type 2 diabetes, and depression. In fact, doctors and scientists are also becoming worried about the discovery of this case by the American Medical Association.
3. Cause insomnia
Some experts believe that turning on the lights at night can cause biological effects.
A study at Harvard found that nighttime room light lighting coming from incandescent lights can reduce melatonin levels, making it difficult for us to fall asleep.
It's not just the lights above our heads that are harmful, but the entire level of lighting that can be found at home at night like computer screens, televisions, and cell phones can suppress melatonin secretion.
In 2011, a study notes that the lighting produced by a computer screen 5 hours before bedtime can affect circadian rhythms by delaying the release of melatonin.
4. Influencing menstruation
The study reported that the rotation of the worker shifts, resulting in increased nighttime lighting levels, and influencing the menstrual cycle of female workers.
The study involved 71,077 women who participated in the Nurse Health Study II. About one in five participants worked on the night shift for at least 1 month in 2 years before the study was held.
The more time the work shifts are spent, the less irregular their menstrual cycle.
5. Causes depression
Sleep disturbance is strongly associated with the risk of depression and depression experience.
The study, published in the journal Molecular Psychiatry, shows that nighttime lighting, although dim and just equivalent to sleeping lights, can improve physiological changes as occurs in rodents.
In hamsters, dim light at night triggers behaviors such as depression and changes in the brain.
This can occur due to disrupted circadian rhythms and also the suppression of melatonin, according to Tracy Bedrosian, a PhD candidate in the neuroscience department at The Ohio State University in Colombus.
The good news is that the symptoms will disappear when normal lighting conditions return.
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