In the past, I struggled with sleep issues, often found myself immersed in late-night research or endlessly scrolling through my phone well past bedtime. I’ve experienced first-hand the exhaustion that follows. It wasn’t until I delved into the fascinating realm of how light impacts melatonin production that I truly began to understand the roots of my sleep struggles.
Sleep is essential for our health, and one important player in this process is melatonin, a hormone produced by our bodies. You might have heard that sleeping with lights on can be bad for you, but let’s break down what that really means.
Melatonin is a hormone that helps regulate our sleep-wake cycle. It’s made by a small gland in our brains called the pineal gland, and it’s mainly produced when it’s dark. So, when we sleep in a dark room, our bodies can make more melatonin, which helps us sleep better.
But what happens when there’s light around? Well, certain types of light, especially blue light from screens like our phones or TVs, can actually stop our bodies from making melatonin. This means that if we’re exposed to bright lights, especially blue light, before bed, it can make it harder for us to fall asleep.
So, does that mean sleeping with lights on is always bad? Not necessarily. While it’s true that sleeping in a dark room is best for melatonin production, it doesn’t mean that having a small night light or using your phone before bed will ruin your health. It’s more about finding a balance and understanding how light affects our bodies.
There are some simple things we can do to help our bodies make melatonin and improve our sleep. For example, we can try to limit our exposure to bright lights, especially blue light, in the hour or two before bed. We can also make sure our bedrooms are dark and cozy when it’s time to sleep.
If you do need to use your phone or other screens before bed, many devices have a feature called “night mode” or “blue light filter” that can help reduce the amount of blue light they emit. This can make it easier for your body to keep making melatonin, even if you’re using your phone before bed.
melatonin is an important hormone that helps us sleep, and light plays a big role in how much of it our bodies make. While sleeping in a dark room is best for melatonin production, it’s okay to use lights and screens before bed as long as we’re mindful of how they might affect our sleep. By understanding how light affects our bodies, we can make small changes to improve our sleep and overall health.