The Importance of Managing Light Exposure During Sleep

    Exposure to light is a fundamental aspect of our daily lives and is essential in regulating our sleep and wake cycles. However, excessive exposure to light during sleep can have detrimental effects on our health. With the widespread use of electronic devices such as smartphones, tablets, and laptops, avoiding light exposure during sleep is becoming increasingly challenging.

    A recent study published in Diabetologia has found that exposure to outdoor artificial light at night (LAN) is linked to impaired blood glucose control and an increased risk of diabetes. The study, conducted by Dr. Yu Xu and colleagues at the Shanghai Institute of Endocrine and Metabolic Diseases, reveals that more than 9 million cases of diabetes in Chinese adults have been attributed to LAN exposure. As urbanization and economic growth continue, the global population exposed to LAN is expected to increase, making it a significant public health concern. This study is part of a growing body of evidence that suggests that LAN is detrimental to human health, with potential consequences including metabolic dysregulation, disrupted circadian rhythms, and other health problems such as coronary heart disease, obesity, and disrupted metabolic function.

    According to the article “Circadian Disruption and Human Health,” created by Dr.Phyllis C. Zee and colleagues, one of the main factors that can disrupt the circadian rhythm is exposure to artificial light at night. The article explains that the suprachiasmatic nucleus (SCN) located in the anterior hypothalamus coordinates alignment between external synchronizing agents with circadian clocks in other brain regions and peripheral tissues. Furthermore, circadian rhythms are modulated by endogenous (genetic, physiological) as well as environmental (light) and behavioral (activity, feeding) factors. So, circadian phase alignment and amplitude disruption are the most common measures associated with adverse health consequences.

    Exposure to light during sleep can harm our health, including disruption of the circadian rhythm, increasing risk of diabetes, and disruption of sleep quality. To minimize these risks, it is crucial to avoid using electronic devices before bedtime, use blackout curtains or blinds to block out light, and keep the bedroom as dark as possible. By taking these simple steps, we can improve the quality of our sleep and protect our health.

New Study reveals that exposure to outdoor artificial light at night is associated with an increased risk of diabetes. Diabetologia. (2023, February 28). Retrieved March 3, 2023, from https://diabetologia-journal.org/2022/11/15/new-study-reveals-that-exposure-to-outdoor-artificial-light-at-night-is-associated-with-an-increased-risk-of-diabetes/

Zheng, R., Xin, Z., Li, M., Wang, T., Xu, M., Lu, J., Dai, M., Zhang, D., Chen, Y., Wang, S., Lin, H., Wang, W., Ning, G., Bi, Y., Zhao, Z., & Xu, Y. (2022). Outdoor light at night in relation to glucose homeostasis and diabetes in Chinese adults: A national and cross-sectional study of 98,658 participants from 162 study sites. Diabetologia, 66(2), 336–345. https://doi.org/10.1007/s00125-022-05819-x

Fishbein, A. B., Knutson, K. L., & Zee, P. C. (2021). Circadian disruption and human health. Journal of Clinical Investigation, 131(19). https://doi.org/10.1172/jci148286