Sleeping in complete darkness has many benefits: naturally regulating your circadian rhythm, improving sleep quality, and reducing the risk of depression. Find out how sleeping in the dark affects your health and sleep.
What are the benefits of sleeping in the dark?
While some people prefer to sleep with light, or even wake up with daylight, all specialists agree: sleeping in complete darkness is better for your health. Why is light bad for sleep?
Respect your circadian rhythm
It is strongly recommended to respect your circadian cycle , that is to say, to respect regular sleep schedules, as well as regular meal times, which punctuate your day and contribute to the hormonal balance of your body. However, it is not only about respecting regular schedules, but also respecting the day / night rhythm, to which your body is very sensitive.
Black promotes the secretion of melatonin
If you have trouble falling asleep, it is not by chance. In fact, darkness helps promote the secretion of melatonin, and this hormone, also called the “sleep hormone,” is designed to help the body fall asleep more easily. This will make it easier for you to sleep in complete darkness.
Limits the risks of obesity
According to a British study conducted on more than 100,000 people, sleeping with exposure to light affects the metabolism of the human body. Thus, this study, conducted over a period of 40 years, shows that in the absence of darkness during sleep, the risks of obesity increase. You can learn more about sleep rhythm and the risks of weight gain by reading the following article: "How does sleeping help you lose weight?"
Prevents the risk of depression
In addition, disruptions to the circadian cycle not only affect your weight regulation, by disrupting your body's natural rhythm, you risk disrupting your mental balance. Thus, sleeping in complete darkness while respecting your sleep rhythm, would allow you to avoid the risks of depression.
Protects eyesight
During your sleep, it's not just the rhythm of your hormones or your metabolism that are regulated. It's also the time when your eyes can rest from all visual and light stimuli, especially screens.
How to sleep in the dark?
There are plenty of street lamps on your street, and there may even be one right outside your bedroom window. And the bright light coming from outside is preventing you from falling asleep . This light could also be coming from your bedroom: screens, sockets, etc. there are many light sources.
Sleeping with the shutters closed
We have seen all the benefits of sleeping in the dark. But that's not all! A study conducted by researchers at Oxford University on the influence of light proves that simple lighting in the bedroom will disrupt the balance of body weight . This is why it is important not to sleep with the shutters open or without shutters.
If you live in the countryside or in places where there is little or no light at night, you can sleep with the shutters open. You will wake up with sunlight, this could be beneficial for your internal clock which will be naturally adjusted.
Get blackout curtains
There are many reasons to use blackout curtains:
- Aesthetics, you can choose blackout curtains that will fit perfectly with the decoration of your room.
- Temperature, some blackout curtains help regulate the heat in the room by preventing outside temperatures from entering the room. This will save you money on your energy costs!
- Privacy, no matter what floor your windows are on, blackout curtains will protect your privacy and will not allow any visibility from outside.
- When they are large enough and cover your window from top to bottom, blackout curtains do not let light through and will also allow you to rest during the day.
Beware of blue light
It is strongly recommended not to have a screen in your room and not to look at screens (TV, PC, tablets, smartphones, etc.) for 1 hour before going to sleep. Also remember to hide LED lights from chargers, devices on standby, power strips and other electronic devices. Indeed, these different light sources reduce the secretion of the sleep hormone, melatonin and disrupt the sleep rhythm.
This is why you should also watch out for lights coming from inside: electronic devices, night lights, etc. Because these different light sources can distract you and delay your falling asleep. Added to external light sources, they can be responsible for insomnia. The point to remember here is that sleeping in complete darkness helps to clear your thoughts before going to sleep and to clear your mind for a restful sleep. So our main advice for a restful night is to avoid sleeping with the shutters open and opt for closed shutters!
In conclusion, let's start getting used to sleeping with the shutters closed or with blackout curtains tonight. To do this, we advise you to gradually get used to sleeping in complete darkness : if necessary, by choosing the smallest possible night light, then by closing your shutters or curtains halfway. In order to obtain a complete sleep cycle, it is important to have optimal comfort during your rest periods. We recommend changing mattresses every 10 years to maintain ideal recovery.
