Benefits Of Sleeping In Complete Darkness

Everyone has a circadian rhythm. It’s our natural state of wakefulness and sleep readiness that follows the cycle of daylight and nighttime hours. “It’s what we call our natural body clock,” sleep scientist Dr Dale Rae explains. “A vital part of a healthy circadian rhythm is that we get the right amount of proper sleep each night. The ideal, full night’s sleep can vary as we get older, but generally a good 7-9 hours should give us the proper, restorative rest we need to function at our best during the day.”

But what happens during summertime when the daylight hours are longer? Also, can artificial illumination like outside security lights, or TV’s and devices in the bedroom interrupt our sleep? Is it really a good idea to leave a soft light on for kids who are afraid of the dark?

Let’s review the essential benefits of proper sleep in a fully darkened environment. And what could happen if various light sources interfered?

It’s back to what Dr Rae describes as our natural body clock again. “Melatonin is a hormone that our body releases during sleep. It helps to induce a relaxed state and signals to our body to sleep and recuperate. Blood pressure is reduced, as are glucose levels. Our body temperature lowers. Melatonin needs a darkened environment as a cue to kick in and have us gently relax and fall asleep. With the proper release of melatonin our bodies are more likely to achieve the right type, and amount, of sleep we need each night.”

It follows that without a properly darkened environment, our melatonin won’t be activated as efficiently. So, we’re less likely to become sleepy. During the summer months, daylight lasts longer. Towards evening, our natural sleep cycle can be tricked into thinking that we still have several hours left before our normal bedtime hours. Correspondingly, the sun comes up earlier in the morning and our bodies are naturally inclined to wake up. “This is where we need to take back some control of our sleeping environment,” advises Dr Rae.

“Regardless of the season, we should try to keep our sleeping and waking hours as regular as possible. Calm things down towards bedtime, even if the summer sunset was barely a few hours back. Likewise, wake up and get out of bed, even if it’s a dark wintery morning. Put on a gentle sidelight to tell your body clock that it’s morning. Try to keep your sleep routine as regular as possible.”

“Control the light intensity in your bedroom just prior to sleep,” Dr Rae suggests. “Be disciplined about not bringing devices like phones and tablets into your bedroom. They emit blue light which tricks your brain into thinking it’s still daytime. Though it’s great to watch movies in bed, it is preferable to keep entertainment to a separate, dedicated space in the home. The bedroom should be psychologically associated with calm, quietness and rest.”

In high rise city apartment living, or along busy streets where there is a lot of artificial light that filters into your bedroom, it is also a good idea to install blinds or curtains that will block out the light pollution.

When the quality of our sleep is compromised, or we don’t get enough sleep each night, we’ll soon start to feel it during the day. We can become cranky or overly emotional. If we are at risk of depression, lack of sleep can exacerbate this. Ensuring that our bedroom environment is sufficiently darkened can help to induce the right kind of sleep, as well as the full number of hours our body clocks have become used to. Our immune systems remain resilient. We wake up energized.

Is it okay to leave a soft light on for kids who are afraid of the dark? “Anxiety is certainly not going to get your kid to sleep,” says Dr Rae. “So, yes, by all means leave a soft light on. Sometimes it’s just about leaving a bedroom door open a crack with the passage light on. Or leave a soft lampstand on in the corner of the bedroom. Usually, as soon as your child has drifted off to sleep, you can quietly turn the ‘safety’ light off.”

Besides the appropriate, darkened environment you want in your bedroom, there’s always that most important element of all – your bed – that turns a bedroom into the perfect dream chamber. If it’s been more than 8 years since you last tested out a new mattress, treat yourself to a sleep station test at your nearest Dial•a•Bed store. Learn more about South Africa’s largest branded bed offering at www.dialabed.co.za. If you’re finding you’re not sleeping as well as you should, consider consulting a sleep expert at www.sleepscience.co.za. Finding that one little niggle that is keeping you from the perfect night’s sleep can be life-changing. #SleepForLife.