It is a common habit for many people to watch TV or use electronic devices before falling asleep. However, this habit is extremely harmful to health. Information published in the Proceedings of the National Academy of Sciences (PNAS) shows that this habit affects cardiovascular health and blood sugar control. Information from the research group at Northwestern University in Chicago has found that exposure to ambient light, including TV screens, computers, or phones, harms cardiovascular function and increases the resistance to insulin the following morning.
Therefore, watching TV or using electronic devices before falling asleep increases the risk of heart disease, diabetes, and metabolic syndrome.
Phyllis Zee, co-author of the study and head of sleep medicine at the university, said: “The results of this study demonstrate that just one night of exposure to appropriate light while sleeping can reduce glucose levels and regulate cardiovascular function, which are risk factors for insomnia, heart disease, diabetes, and metabolic syndrome. It is important for people to avoid or minimize exposure to light while sleeping.”
A previous study conducted in 2019 on 40,000 women showed that watching TV while sleeping increases the risk of weight gain and obesity, which are related to heart disease and diabetes.
Therefore, experts recommend sleeping with fully closed curtains at night and using blackout curtains if necessary. Additionally, all lights should be turned off before going to bed, and an eye mask can be worn. Sleeping in complete darkness is better for your health, as sleeping under a light increases heart rate and alertness.
Daniela Grimaldi, the author, said, “We found that heart rate increases when you sleep in a room with appropriate light. Even though you are asleep, the autonomic nervous system is still activated. That is not good. Normally, your heart rate and other cardiac parameters are lower at night and higher during the day.”
To protect your health, experts recommend:
Turn off lights while sleeping
Do not leave lights on while you are sleeping because the light from the bulbs is equally harmful to TV and computer light. If you need to have lights on for safety reasons, use floor lamps with warm and gentle light.
Avoid white or blue light
According to the research group, light color is very important. The color of the lights should be amber-red or orange, which stimulates the brain less, instead of fluorescent white or blue light. Avoid using multiple colors of light.
Block out outside light from the bedroom
Use blackout curtains or wear an eye mask if you cannot prevent light from entering the room. Especially if your house is near a busy road with constant external light or the lights from passing cars, it will greatly affect your sleep.
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