Reduce light while you sleep

Unfavorable effect of light sleep may still sound foreign to some people. In fact, habit of sleeping with lights on in room is not good for health.

Each color of light can give a different effect. For example, a blue light during day can have a positive effect on mood and improve concentration. However, if you are often exposed to blue light at night, this light can actually interfere with quality of your sleep.

Actually, it's not only light when sleeping at night which is considered less good. Emission of light or light from screen of electronic devices, such as cellphones, televisions, laptops, or computers, also has same effect.

This is because emission of light on body at night can actually inhibit formation of melatonin. Melatonin is body's natural hormone that plays an important role in getting quality sleep. When body does not produce enough melatonin, it can lead to sleep disturbances and general health problems. For this reason, melatonin levels need to be maintained, one of which is by minimizing the emission of light during sleep.

Your sleep quality can deteriorate from exposure to too much light or blue light from electronic devices. Poor sleep quality or lack of sleep over time can make you vulnerable to depression. Unfavorable effect of light sleep also does not only occur in adults. In children, exposure to light can make them sleepless and more hyperactive.

Poor sleep quality can also make a person tired easily, have difficulty concentrating, and not focus on activities next day. This is usually more prone to occur in the elderly. Lack of concentration and drowsiness due to not sleeping well are also dangerous for drivers or machine operators because they can cause work accidents.

If habit of sleeping with lights on is not immediately stopped, a person can also become more susceptible to various chronic diseases. Insomnia in long term can increase risk of cancer.

In order to avoid sleep disturbances due to light beams on lamps or electronic devices, you should turn off all light sources including cellphones and TV. If you need a night light, use a red or yellow one with dim lighting.

Ideally, a comfortable bedroom should have minimal lighting or even dark, cool, and clean. However, if you are uncomfortable or afraid to sleep in a dark room, you can try therapy to overcome your phobia of darkness.