sun setting over the sea light

I Can Only Sleep With the Light On: Why and What to Do

I Can Only Sleep With the Light On

Many people have trouble sleeping.

I think this is because of how humans were meant to sleep: with minimal stimuli around them as well as having someone close for comfort.

Lately I realized that I can only sleep with the light on, which sounds quite funny isn’t it? It is not, trust me.

How do you handle difficult situations like these? I will share my personal experience on handling this situation and going from an insomniac into someone who sleeps without any problem. I have learnt many things during my journey.

I hope that this article helps you as much as it has helped me.

Why do i sleep better with lights on?

People may sleep better with lights on because of fear of darkness or past trauma. Darkness can be associated with fear and anxiety for some people, which can lead to difficulty sleeping. Some people may have experienced traumatic events in the past that are triggered by darkness, which can also make it difficult to sleep.

There are a variety of things you can do to help address this issue, including talking to a therapist, using a nightlight, and keeping a journal.

Sleeping with lights on – anxiety

Sometimes it is a fear of the dark that results in sleeping with all led strip lights on in order to feel safe. If the fear of sleep is unreasonable, then therapy or counseling can help. If the fear is based on a medical condition, then there are treatments available that can help to ease the symptoms

What Is a Light Sleeper?

Some people can sleep through anything, while others wake up at the slightest noise. If you are a light sleeper, then you probably fall into the latter category.

Don’t worry, you’re not alone! Many people find it difficult to get good quality sleep because they are light sleepers. This means that they are easily disturbed by environmental factors like noise, light and temperature changes.

If you are a light sleeper, there are some things that you can do to improve your quality of sleep:

  • Make sure your sleeping environment is dark and quiet
  • Avoid caffeine and alcohol before bedtime
  • Establish a regular bedtime routine

Disadvantages of sleeping with lights on

Weight gain

People who sleep less than 6 hours per day are more likely to be larger. This is because they tend to snack more and make poor food choices when tired. A lack of sleep can also cause weight gain, as it disrupts the hormones that control appetite.

Depression

People with depression experience problems with both REM and non-REM sleep, as well as poor sleep continuity. This means that people who stay up late are more likely to develop symptoms of depression. A recent study found that electroencephalograms may prove useful in diagnosing and evaluating therapies for depression.

Slow reaction time

People should get enough sleep every night. Sleeping less than recommended leads to slower thinking and reaction times. Sleep is essential for all people.

Insomnia

Blue light from electronics can trigger migraines, eye strain, and blindness. Over time, sleeping with the lights on can cause sleep disorders such as insomnia. It’s a vicious cycle, so being proactive about getting a good night’s sleep can prevent or reduce some diseases as well.

Serious health risks for shift workers

It’s no secret that not getting enough sleep is bad for your health. But what you may not know is just how dangerous it can be. Studies suggest shift work and insufficient sleep are linked with chronic illnesses, like heart disease, obesity, and diabetes.

Shift work has been shown to increase the risk of cardiometabolic diseases and accidents, even for someone who’s scared of the dark. Sleeping with the lights on can cause a hormonal imbalance, leading to weight gain and other health problems.

shift worker

The negative impacts from sleep debt are not to be overlooked, including low energy and serious health risks. A good mobile app like RISE will help you develop healthy sleep habits so that you can avoid sleeping with the lights on altogether!

The pineal gland and circadian rhythm

The pineal gland is responsible for regulating the body’s circadian rhythm, which is known as a sleep-wake cycle. Too much light at night disrupts melatonin production and can cause serious health problems, like inflammation. Light exposure can shorten melatonin production as much as 90 minutes!

Light exposure reduces the synthesis of melatonin by more than 50%. Exposure to light increases blood pressure, which is bad in a sleep cycle when it’s supposed to be at its lowest point. Excessive exposure to light at night can raise your blood pressure. Light triggers migraines and decreases melatonin production, which can raise blood pressure.

Difference Between Light Sleep Stages and Deep Sleep Stages

REM vs. Non-REM Sleep

When most people think of sleep, they think of REM sleep. This is the stage in which dreams occur and is considered to be the most restful phase of sleep. However, there are actually two other stages of sleep that are just as important: light sleep and deep sleep.

Light sleepers miss out on getting the restorative stages of sleep like REM. As a result, they often wake up feeling tired and unrested.

REM deprivation has been linked to certain health conditions, such as dementia. So it’s important for everyone to get enough REMsleep each night.

Disrupting your circadian rhythm

Circadian rhythms are the body’s natural sleep/wake cycle. They are affected by our exposure to light, and disrupting them can have serious consequences for our health.

Exposure to light causes a delay in the release of a sleep-promoting hormone, melatonin. This can lead to problems like obesity, depression, and other health issues.

The most important external cue that our body uses to signal circadian rhythm is light. Disrupting this rhythm can have serious consequences for our health.

I always sleep with the light on – Is it OK?

Some people find it perfectly fine to sleep with the lights on, while others find it disruptive and unable to fall asleep. The bottom line is that everyone is different and what works for some might not work for others.

It can be difficult to break the habit of sleeping with the light on, but there are a few things you can do to make the transition easier. One approach is to use a small, red nightlight in your bedroom. This will help you ease into the process of waking up without as much disruption. You may also want to avoid using your phone right before bedtime and make sure to sleep with the lights on.

Exercising earlier in the day can also help your body prepare for sleep. This means avoiding large meals and caffeine two to four hours before bedtime. If you’re working a night shift, purchase blackout curtains or room-darkening shades to trigger melatonin and help adjust to the schedule change

Room light and circadian rhythm

It’s no secret that light plays a big role in our daily lives. We use it to see, and it helps us regulate our circadian rhythm. Our circadian rhythm is the biological process that causes us to feel alert or sleepy, depending on the time of day. It’s controlled by a part of the brain called the hypothalamus, and it responds to external cues like sunlight and darkness.

Exposure to light delays the release of melatonin, which is responsible for making us feel sleepy. This disruption in our sleep/wake cycle can be caused by exposure to bright light early in the morning or late at night.

Nighttime exposure to bright light can keep you alert and healthy, while daytime exposure can have negative consequences like obesity, depression, seasonal affective disorder (SAD) and diabetes.

I Can Only Sleep With the Light On

There are many people who find they can’t sleep without some light on in the room. It is not a perfect situation but It’s also not necessary to live with chronic fatigue syndrome or sleep deprivation if you make a few small changes to your environment.

First, try turning off all electronics in the room- this will help reduce any artificial light that may be disrupting your sleep. If you need a little bit of light, try using a low-wattage bulb in a lamp nearby. This will help you relax and fall asleep easier.

Finally, make sure you’re getting enough sunlight during the day; this will help regulate your body’s natural sleep rhythm.

Why Are Some People Light Sleepers and Not Others?

Sleep Spindles and Light Sleep

Sleep spindles are a spontaneous brain rhythm that is involved in memory consolidation. They may help explain why some people are worse at falling asleep when exposed to noise.

More sleep spindles make it easier for people to fall asleep through noise, while fewer sleep spindles cause troubles with sleeping in old age. This is due to the fact that sleep spindles play an important role in transferring memories from the hippocampus to the cortex, which becomes more difficult as we age.

5 Tips to Sleep Better When You’re a Light Sleeper

There are many things you can do to help improve the quality of your sleep. One key is to follow good sleep hygiene habits. This means incorporating healthy behaviors into your daily routine.

1. Reduce Your Stress

There are many ways to reduce stress, such as:

  • Meditation and Yoga can help reduce stress at the start of a day.
  • Progressive muscle relaxation and deep breathing exercises are other ways to relieve stress before bedtime.
  • If your anxiety is interfering with your quality of life, you may want to consult a mental health professional.

The light sleeper may not realize the time they spend in bed is more important than it seems. It’s crucial that you make sleep a priority and develop good sleep habits. Schedule your sleep, avoid stress, and maintain a regular schedule for better body function later on in the day.

2. Follow Good Sleep Hygiene

Some tips include:

  • Limit naps during the day, with a maximum of 30 minutes per nap (a nap longer than that will make falling asleep at night harder).
  • Incorporate a calming bedtime routine, such as reading or taking a bath, which can train your brain to recognize when it’s time for bed.
  • Avoid electronics and blue light for 30 to 60 minutes before bed. The blue light emitted from screens can disrupt our natural sleep rhythm.
  • Adopt a healthy diet and exercise early in the day; these activities help regulate our body’s natural clock.
  • Limit caffeine and alcohol intake, get sunlight exposure early in the day, keep your bedroom dark, cool, and quiet

3. Block Noise

If you’re having trouble sleeping, consider using white noise or music to mask other noises. You can also try wearing an weighted sleep mask at night to block light.

4. Avoid Blue Light at Night

Exposure to blue light can interrupt normal sleep cycles, leading to fatigue and decreased productivity during the day. Blue light is especially disruptive to nighttime melatonin production, as it inhibits the release of the hormone. Blue light has a higher frequency and carries more energy than red light. This means that it can be especially harmful to our health when we’re exposed to it late at night.

One way to support circadian rhythms is to avoid all artificial light after sunset. The study found that exposure to bright light in the early evening alleviates the effects of additional light exposure later on in the evening. To sum up, avoiding blue-light exposure as much as possible from 6:30pm onward is recommended if you want to get a good night’s sleep!

Dim lighting works better than bright lights when trying to get quality slumber, so try using red or amber bulbs instead. If you find yourself struggling with sleeplessness, blue-light blocking glasses are a great way to keep blue light out of sight.

5. Ask Your Doctor About Medication

If you are a light sleeper, you may find it difficult to get the amount of sleep you need. However, there are ways to improve your sleep hygiene and get the most out of your slumber. Melatonin is a short-term sleep aide that can be effective for some people.

Your doctor may also prescribe medications to help you with insomnia. Some medications can help people with insomnia, but doctors should be consulted before using them. Some medications may interfere with sleep due to their diuretic effects on the body or blood pressure lowering properties.

Light sleepers do not necessarily have insomnia, but they may benefit from medication to help them sleep more deeply. Doctors will typically prescribe antidepressants in the form of doxepin, ranging from 3-6 mg doses.

Medication is not the best solution for light sleepers; however, it can be an effective short-term measure for some people. There are other options available that have fewer side effects than diphenhydramine and alprazolam

6. Go to bed early – 10pm is the best bedtime

The best sleep time is from 10pm to 4am according to research. So why not goto bed early and get up in ther morning and do some activitites?

Darkness is important

Your body is governed by a 24-hour rhythm called the circadian rhythm. This internal clock is affected by many things, including the amount of daylight and darkness you’re exposed to. The circadian rhythm regulates when your body produces energy peaks and dips, which are regulated by the brain’s production of melatonin.

The master circadian clock for the body is called the suprachiasmatic nucleus (SCN). The SCN receives and transmits information to help start and stop various biological processes, such as sleep-wake cycles. Darkness is one signal that helps tell your SCN when it’s time to sleep and when it’s time to be awake.

lunar eclipse darkness

At night, darkness signals the SCN to tell the pineal gland to start producing melatonin for sleep. Melatonin makes you feel sleepy and helps regulate your sleep-wake cycle. If you leave lights on when going to bed, your brain will be fighting a losing battle all night long–and you’ll likely have trouble sleeping.

The Consequences of Sleep Debt

Sleep debt is the number that best predicts how you feel and function during the day. When you’re sleep deprived, your body feels the effects. If you don’t get enough sleep on a regular basis, you can develop chronic sleep debt which can lead to weight gain, obesity, type 2 diabetes, high blood pressure heart disease and certain cancers.

Light sleepers are annoying

If you are a light sleeper you may be more irritable, have trouble focusing, or feel like you can’t think straight. Short-term sleep debt increases your risk of accidents and negatively impacts your immune system, metabolism, cognitive abilities, and attention span.

There are things you can do to help reduce your sleep debt and improve your overall health. The most important aspect of sleep hygiene is light exposure . Keep lights dim at night and avoid using electronic devices in bed . Sleep with the lights on will make you more likely to suffer from insomnia and other sleep disorders

Schedule your exposure to light for Better Sleep

Morning light sources are important

Most people know that getting sunlight in the morning is a good way to start the day. But what many don’t know is why. Sunlight helps regulate circadian rhythms, which are physical, mental and behavioral changes that follow a 24-hour cycle. The light serves as a signal to your brain to stop producing melatonin and increase production of serotonin.

Serotonin plays an important role in mood, memory and cognitive function. So exposure to morning sunlight is not only beneficial for setting your body’s internal clock, but it can also help improve your mood and productivity throughout the day. However, exposure is best outdoors without sunglasses or through windows – not looking at your phone or computer screen

Daytime light – anything

Getting light during the day can help you sleep better at night. Exposure to white light in particular can help you feel sleepy, fall asleep faster, and get more deep sleep. This is because daylight contains a high concentration of blue wavelengths, which helps regulate the body’s natural clock and suppress the production of melatonin.

Evening – red light only

Evening light exposure can interrupt your circadian rhythm and lead to disrupted sleep patterns if you don’t shut off the lights or adjust them after dark. To avoid this, it’s best to expose yourself to bright light at the beginning of the day. This will help mitigate the negative effects of late evening light exposure on your sleep quality and timing.

It’s best to avoid light as much as possible in the 90 minutes before bed. Candlelight and moonlight are ok but turn off bright lights and use dim light from lamps or ground-level sources instead. Blue light can be blocked with red or amber bulbs (this is also a good idea when using electronic devices).

Is it ok to sleep with lights on?

Sleeping with the lights on is not OK – it has been shown to have a range of negative impacts, from low energy levels to sleep disorders. In addition, exposure to light definitely shortens the production of melatonin–a hormone that is integral for a good night’s rest.

When someone sleeps with the lights on, their pineal gland (epiphysis cerebri)–an endocrine gland in their brain–produces less melatonin. As a result, this can exacerbate other health issues such as migraines and lead to depression. Lack of sleep also leads to fatigue, which makes it difficult for someone to function during the day.

Finally, insomnia and depression often feed off each other, making it harder for someone to get a good night’s rest. It’s time to make some changes and start sleeping in complete darkness!

Sleep Space – Form your Sleep Environment

Your sleep environment is important for getting a good night’s rest. There are several things you can do to create a more peaceful and relaxing atmosphere in your bedroom:

  • Wearing a sleep mask and using blackout curtains or blinds to prevent light from seeping into your bedroom are good ways to make a pitch black room.
  • You can use an orange or red night light for anxiety-related reasons, but don’t put it on during the day (should be on a timer).
  • Melatonin is a hormone which regulates the sleep cycle. A temporary change in your bedroom environment can help you get back on track with melatonin and sleep.
  • White noise is a sound that masks unwanted sounds from outside sources, such as street noises or neighboring conversations.

Tips for Optimizing Your Bedroom for Sleep

Best Bedroom Colors for Sleep

When it comes to painting your bedroom for the best sleep, light colors are the way to go. Dark colors can cause sleep deprivation, so it’s best to avoid them. You should also make sure you have plenty of natural light in your room and keep the curtains closed when you don’t want to wake up.

What Is the Best Temperature for Sleep?

The optimal bedroom temperature is between 68-77 degrees Fahrenheit. This allows your body to cool down and fall asleep naturally. If the bedroom is too hot, you may find it difficult to fall asleep or stay asleep throughout the night.

Humidity level in the bedroom should be below 50%. This prevents moisture from building up and encourages a good sleep environment. The best mattress topper of 2022 is a weighted blanket. It evenly distributes weight across your body, providing deep pressure stimulation that has been shown to help people fall asleep faster and sleep more soundly throughout the night. Some ideas include: making sure light is out before sleeping, keeping your heating and cooling systems set to a comfortable level, and installing blackout curtains in windows so that external light does not disturb your sleep cycle.

The Best Sounds for Sleep

People with trouble sleeping can find relief with white noise. This is a type of sound that helps to block out other noises, which can keep people awake. It is also helpful because it causes people to wake up more naturally, as opposed to something jarring them awake.

Measuring light sources

Light is something that we use every day and come into contact with constantly, but how often do we stop to think about what light actually is? How bright it is? How far away from the light source we need to be in order to see it properly? And what effect all this exposure has on our bodies and minds?

In order to answer these questions, it’s important first to understand the two ways of measuring light: lumens and lux. Lumens measure the intensity or brightness of a light at its source, while lux tells you how bright a light appears in a given space.

sun setting over the sea light

Lumens are measured in terms of “total flux.” This means that they take into account not only how bright a light is, but also how far away you are from it and for how long you’re exposed. Lux values, on the other hand, are a measurement of “incident light”–or the total amount of light that falls on a surface.

Optimal lux value for your bedroom

It’s important to be aware of both measurements when trying to gauge just how much exposure we’re getting from different lights sources. For example, outdoor spaces can have significantly higher lux values than indoor ones due as they have more direct sunlight exposure. While 300-500 lux may not seem that bright to us indoors, it could be significantly brighter than what someone standing outdoors is experiencing.

Ideally, lux values should be less than 180 before bedtime in order to avoid disrupting our natural sleep patterns.

Ways to create darkness

There are many ways to create darkness, and each person may prefer a different method. One way is to dim the lights gradually an hour before bedtime. This will help your body prepare for sleep.

Another way is to wear an eye mask at night. This will prevent light from disrupting sleep and enhancing alertness. A dark sleeping environment is a must in times of mental health recovery and can help you sleep better at night.

Conlusion

So there you have it. A few reasons why you should sleep with the lights off and some tips on how to get over your fear of the dark. So go ahead, dim the lights and get some rest! You even can sleep on the couch while listening naked to the sound of rain.

Author

  • Lez

    Lez Taylor, Founder and CEO of Corala Blanket. She tried every sleep system and trick to conquer her insomnia for good.