I’ve had the privilege of interviewing and meeting with many amazing health experts over the years. No one ever said sleep wasn’t important. Something as simple (and common) as night lights should suffice Ruining sleep.
I noticed a huge difference when I fixed my device Sleep environment And I’ve heard from a lot of readers who say the same thing. Sleeping in a cool and completely dark place is very important for healthy sleep. This means better sleep quality and more energy from a few simple changes (like turning off the always-on nightlight).
Here’s why:
What’s the problem with night lights?
Exposure to light at night is linked to an increased risk of depression, a higher risk of breast cancer, brain fog, and hormone imbalance. As Dr. Joyce Walspin explains, light inhibits the secretion of melatonin. Even if we sleep, our brain can still detect light through our eyelids, making it disoriented.
A dark, cool nighttime environment is vital for healthy hormones, yet we often put lights in children’s rooms. This has only been possible within the last hundred years. Before that, there was a natural cycle of light and dark. While people may have had candles or lamps after dark, there were no lights on all night.
More and more research is emerging that shows a link between exposure to light at night and health problems. A recent CDC report and meta-analysis showed a surprising link between poor sleep and increased cancer risk.
The CDC found that women with profound blindness have less than half the risk of developing breast cancer compared to women with normal vision. Men with profound blindness had less than half the risk of other cancers compared with men with normal vision. Even more interesting was that those who were legally blind but could still see light had no risk of developing cancer.
Shift workers (those who work after dark) who are exposed to artificial blue light during the night are more likely to develop cancer. Research shows that shift work increases the risk of death from all causes, most likely due to circadian disruption and abnormal exposure to light.
The importance of the free zone of night lighting for children
Exposure to light at night can decrease sleep quality, but it may also shorten sleep duration, leading to more problems. A 2024 study in the Journal of Biomedicine suggests that children who get good sleep are less likely to suffer from obesity. They also point out that healthy sleep has a positive effect on genes linked to obesity.
Chronic sleep deprivation may cause weight gain by affecting the way our bodies process and store carbohydrates. It may also change Hormone levels That affects appetite.
What’s more, says Dr. Zee, director of the Sleep Disorders Center at Northwestern Memorial Hospital:
“Perhaps even more important than sleep duration is the effect of daily variation in wake-up timing on weight regulation.”
Why sleep is so important for children
Sleep is important for everyone, especially children. This happens when our brains clear the stresses of the day, organize the information, and the body goes into recovery mode.
Children who don’t get enough sleep or have sleep disturbances may experience:
- Allergies and immune system problems
- Anxiety and depression
- Obesity, diabetes and high blood pressure in the future
- Poor academic performance and difficulty concentrating
- Problems with learning and memory
- Symptoms similar to ADHD
- Mood swings and irritability
- Increased stress hormone levels and irregular heartbeat
- Daytime sleepiness (leading to many of the problems listed above)
Blue light from screens and most night lights is especially harmful at night because it signals to the brain that it is daytime. It is equally important to get Morning sunlight To set circadian rhythms for the day. This paves the way for more healthy sleep.
Practical changes for better sleep
For many years, I have made getting out into the morning sunshine a daily habit, and many of my children have followed suit. I am also a positive role model Night routine For them we made practical changes in the lighting of our home. Not just us Use amber lights In the evening, but I also use red light in certain areas (such as bathrooms) if necessary at night.
Going full dark as an adult is a relatively easy process. It’s not that easy for children, especially those who are afraid of the dark or who are accustomed to night lights.
With all the research that showed the importance of darkness at night, I felt strongly that this was something I wanted my kids to do. It took some time for all the children to get used to sleeping in the dark, but they eventually did.
How to get rid of night lights (mostly) step by step
My kids’ rooms look a little different now that I have multiple teenagers (and one of them is an adult outside the house!). The older kids have a similar setup to my bedroom. When the kids were little, here’s how I helped them transition into a healthy sleep environment to get better sleep.
- Night lights removed, regular alarm clocks, And other things with lights.
- Keep the house cool and use a Mattress cooling pad As needed
- user Blackout shades To cover artificial light from street lights and to help with heating and cooling costs.
- user Sound machines To help them stay asleep. The “rain” sound was a favorite. We have it now Air filters In bedrooms with ambient white noise.
My kids have lamps with these Amber light bulbs In their bedrooms to use while relaxing in the evening. Once it’s time to sleep, these things go off. We’ve used these too Himalayan salt lamps Which has a red color in the hallway and bathrooms. This way their room is dark, but they can see to go to the bathroom if necessary, without the disturbance of blue light.
The same place I get my amber and red light bulbs also has them Night lights red light. They’re also a good choice for hallways and bathrooms, but I’d avoid putting them in the kids room at night.
Helpful tips for better sleep
Years ago, when I was helping my kids organize their rooms this way, I would go through a bedtime routine with them to help them transition. First, I turned on the sound machine and read to them with the light on. Then I turned off the light but left the door open salt Lamp in the hallway. From here, I slowly worked them to sleep with the door closed and total darkness.
Here are some helpful tips to help kids avoid blue light and get better sleep:
- Put screens away after dark. A DIY charging tray For storing appliances it was useful!
- If screens are needed, use Blue light glasses Or children Day computer Which does not contain blue light.
- A cup of chamomile tea with a little raw honey and butter mixed in is a relaxing way to relax. Healthy fats support hormones and chamomile soothes and soothes.
- is used Magnesium lotion On the feet and legs before bed. Magnesium promotes sleep and helps with many other things.
- Switch to Organic mattresses It also made a huge difference, especially for my son who has allergies. Along with diet changes, this was one of the ways I helped him get rid of his allergies. The light made a bigger difference, so I wouldn’t make new mattresses a top priority.
Let them be part of the process
I have found that my children often make healthier choices when they are given information to help them do so. I’ve talked to my older children about why night lights aren’t right for them. This allows them to participate in the decision-making process to get rid of night lights.
I am constantly amazed at how smart and naturally curious children are and the decisions they can make when given the opportunity. Just one of my reasons Unconventional parenting style!
Final thoughts on night lights
Sleep is very important for everyone, especially growing children. Transitioning to a room without nighttime lighting can be difficult, but it is very doable with the right approach.
Have a conversation with your children about why you want to make changes, and make the process fun. A soothing bedtime ritual such as a cup of herbal tea and a bedtime story goes a long way in helping children ditch the nightlight in their rooms.
Do your kids have night lights? Have you ever thought about removing them? Share below!
