Is it necessary to sleep in complete darkness to get a good night's rest?

Sleeping near a screen has become part of our bedtime routine. Watching a video, checking social media, or replying to a WhatsApp message before going to sleep is now commonplace. What few people know is that exposure to screens, however small, before bedtime makes it harder for us to fall asleep. According to a study by theNational Sleep Foundation, most people take their cell phones tobed with them at bedtime.

Our body activates or deactivates depending on sunlight. When it is daytime or we are exposed to light, we wake up because our body interprets that it must activate now. This alters our circadian rhythm and, with it, our sleep. When it is nighttime or we are in the dark, the body prepares for rest and relaxes. 

Exposure to screens and lights triggers an activation response in our brain, preventing the body from preparing for sleep. As a result, the body becomes active at bedtime, prolonging the process of falling asleep longer than normal and damaging our rest and health.

One of the main consequences of sleeping with exposure to artificial light sources or screens is insomnia. When the inability to fall asleep becomes persistent, it can lead to insomnia, even when there is no light exposure. To avoid this consequence, it is important to avoid exposure to screens at least 2 hours before bedtime, have a good sleep routine, and sleep in complete darkness.

Other problems associated with or resulting from sleep deprivation caused by continuous exposure to screens while we sleep include depression and obesity. By sleeping with the television on or being continuously exposed to light throughout the night, we send contradictory messages to our body and mind. On the one hand, it is time to rest, but at the same time we are providing a stimulus that activates our brain and body. This disturbance to our mind can cause psychological distress, as we are not allowing our body to rest properly.

When we can't sleep at night, visits to the refrigerator or pantry tend to become more frequent. One of the consequences of insomnia is eating at odd hours and during the night. These snacks can lead to obesity problems if they continue over a long period of time.

On the other hand, the ongoing discomfort caused by lack of sleep can have negative psychological effects, even leading to depression due to not being able to rest properly.

Although children who are afraid of the dark are often given a small light source during the night, this light is usually very small and dim so as not to disturb their sleep. Nowadays, lights with sensors are used, thus avoiding continuous exposure to a light source while sleeping. Sleeping in complete darkness has advantages for our daily rest.

Being completely in the dark when we go to sleep helps us relax and promotes the secretion of melatonin, the sleep hormone. This causes our body to prepare better for rest and fall asleep more quickly than if there is a source of light.

If we fall asleep more quickly, we will get more sleep than if we spend hours tossing and turning in bed. When we get the right amount of sleep, our bodies and minds are more rested, we are more productive, and we are happier. We also enjoy better sleep health.

Screens, pollution, dust... our eyes are constantly exposed to stimuli and particles that can cause damage. Resting our eyes and vision is essential for good eye health. 

At night, exposure to screens is more harmful to our eyes, as the intensity of the light forces us to strain our eyes more to see, and the incidence of rays produced by screens is greater. 

Therefore, when we go to sleep, we must allow our eyes to rest and recover from unnecessary stimuli and exposure. With a good night's sleep, our eyes remain relaxed and healthy.