(NaturalHealth365)  Did you know the average American gets less than seven hours of sleep per night?  Making matters worse, more than 50 million Americans are battling a sleep disorder.

A new study published in The Lancet sheds light on one of the contributing factors to our growing sleep problem: light exposure.  Nighttime light exposure is problematic for reasons beyond decreasing the length and quality of shuteye.  It also increases the risk of type 2 diabetes.

Keep reading, to understand the health dangers associated with exposing your body to unnatural blue light, especially at night + solutions.

Editor’s note: I highly recommend these blue light blocking glasses, to greatly improve your sleep-wake cycle. (Note: You get a discount with the code: NH365)

Large study highlights the importance of darkness at night

Chances are you scroll through social media or play games on your tablet before bed.  Though enjoyable, this nighttime light exposure has serious health consequences, as evidenced by the abovementioned study.

The analysis focused on 85,000 participants from the UK Biobank, a massive longitudinal biobank in the United Kingdom that analyzes environmental and genetic factors in disease development.

This study is significant not only for its large sample size but also because it differs from prior studies that used indirect measures of light exposure.  Previous research relied on data about light levels outside the home.  In contrast, this latest study analyzes personal light exposure, measured directly on individuals.  Participants wore wrist sensors to gauge their light exposure over a single week.

The researchers conducted follow-ups eight years later to assess the long-term development of diabetes.

Those who were exposed to more light than others between 12:30 in the morning and 6 in the morning were 1.5 times more likely to become diabetic.  Moreover, there is an important relationship between the dose and subsequent response.  Those exposed to excessive light, meaning more than the bottom 90% of study participants, had a significantly higher risk of diabetes.

How nighttime light exposure disrupts sleep and impacts your health

Exposure to nighttime light disrupts the body’s natural circadian rhythms.  Simply put, humans are designed to rise with the sun and become drowsy after sunset.  Artificial light sources, which are not natural sunlight, interfere with this internal clock.  Common sources include:

• Smartphones
• Tablets
• Laptops
• Bedroom night lights

Our circadian rhythm plays a crucial role in regulating insulin and blood sugar levels, particularly in managing the risk of type 2 diabetes.  This internal 24-hour cycle governs food intake, sugar absorption, and insulin release.  Insulin resistance can occur when this rhythm is disrupted, increasing the likelihood of developing type 2 diabetes.

Chronic exposure to artificial light at night also reduces melatonin production.  Melatonin is vital for balancing glucose levels and the body’s insulin response.  Lower melatonin levels can lead to unhealthy metabolic outcomes.  Moreover, melatonin plays a key role in maintaining proper circadian rhythm regulation.

In essence, nighttime light exposure creates a domino effect: it disrupts our circadian rhythm, affecting melatonin production and ultimately impacting our metabolic health and diabetes risk.

Prevention strategies to minimize nighttime light exposure and preserve your health

The most important step you can take to improve sleep quality and reduce your risk of type 2 diabetes is to set a strict cutoff time for electronics.  Ideally, the use of all electronics should cease two hours before bedtime.  If your bedroom allows morning light or street lights to shine in, install blackout curtains to create a darker sleep environment.

If you have a TV in your bedroom, consider removing it.  Eliminating the TV removes the temptation to fall asleep with light interfering with your much-needed rest.  Additionally:

1. Use warm, dim lighting in the evening:  Replace bright white bulbs with softer, warmer tones, and use dimmer switches when possible.
2. Enable blue light filters:  Activate blue light reduction features on your devices or install apps that automatically adjust screen color temperature based on the time of day.
3. Establish a relaxing bedtime routine:  Engage in calming activities like reading a physical book, gentle stretching, or meditation to signal to your body that it’s time to wind down.
4. Create a sleep-friendly environment:  Keep your bedroom cool, quiet, and clutter-free to promote better sleep.
5. Limit caffeine and alcohol:  Both can interfere with sleep quality, so avoid consuming them close to bedtime.
6. Maintain a consistent sleep schedule:  Try to go to bed and wake up at the same time every day, even on weekends, to reinforce your natural circadian rhythm.
7. Get exposure to natural daylight:  Spend time outdoors during the day, especially in the morning, to help regulate your body’s internal clock.

What’s the bottom line?  Although these changes may require some effort and adjustment, the potential benefits to sleep quality and long-term health make them worthwhile.

Editor’s note: I highly recommend these blue light blocking glasses, to greatly improve your sleep-wake cycle. (Note: You get a discount with the code: NH365)

Sources for this article include:

Singlecare.com
TheLancet.com
Medscape.com