What’s happened? If your bedroom isn’t fully dark at night: think streetlights sneaking through the blinds, a hallway light left on, or the glow from nearby buildings, then your heart may be feeling the effects, even if you sleep just fine. A new study by the American Heart Association suggests that people who sleep with more exposure to artificial outdoor and indoor light are more likely to face a higher risk of heart disease over time.
- The study was conducted on 450 adults with no known heart disease, and the amount of artificial light they were exposed to at night was measured.
- Those with higher artificial light exposure showed more brain stress, blood-vessel inflammation, and a significantly higher risk of major heart diseases.
- Those in the brightest night-light areas had a 35% higher risk of heart disease over 5 years and over 22% over 10 years.
- Effects persisted even after adjusting for factors like exercise, diet, and air pollution.
- Women and younger adults appeared especially vulnerable in the data.
This is important because: The research sheds light on how artificial light at night may hurt your heart.
- Your body is built for a cycle: light during the day and dark at night. Artificial light at night tosses that rhythm out of whack.
- The brain reacts to light at night by triggering a ‘stress’ response, even when you’re asleep. That signals your immune system and blood vessels, which can lead to inflammation and artery damage over time.
- Suppressing darkness also messes with melatonin (the sleep hormone) and affects blood pressure, heart rate, and metabolism, all of which are linked to heart health.
What can I do about it? You don’t have to buy expensive gear or move to the countryside to keep your heart healthy. Small changes can also help recreate darkness at night.
- Avoid sleeping with the TV or overhead lights on. Also, turn off bright night lamps in your bedroom.
- If you live on a brightly lit street or have light leaking into your room, use blackout curtains or an eye mask
- You can also consider repositioning your bed to avoid direct light.
And I know this is old advice, but avoid screen time in the last hour before sleep; this means your phone, tablet, TV, and PCs emitting blue light that’s especially disruptive.
