I have had the privilege of interviewing and meeting many great health experts over the years. No one has ever said that sleep isn’t important. But something as simple and common as a nightlight can be enough to disrupt your sleep.
After checking my sleep environment, I noticed a big change and heard the same from many readers. Sleeping in a cool, completely dark space is very important for healthy sleep. This means better sleep quality and more energy through a few simple changes (like turning off the ever-present night light).
Here’s why:
What’s wrong with night lights?
Light exposure during the night has been linked to increased risk of depression, increased risk of breast cancer, brain fog, and hormonal imbalances. As Dr. Joyce Walseben explains, light inhibits melatonin secretion. And even when we’re asleep, our brains still sense light through our eyelids and confuse us.
A cool, dark nighttime environment is essential for hormonal health, but we often leave the lights on in our children’s rooms. Only in the last 100 years has this been possible. Before that there was a natural cycle of light and darkness. People may have had candles or lanterns after dark, but they would not have been lit all night.
More and more studies are emerging showing a link between nighttime light exposure and health problems. A CDC report and a recent meta-analysis showed a surprising link between sleep deprivation and increased cancer risk.
The CDC found that women with severe visual impairment have less than half the risk of breast cancer compared to women with normal vision. Men with severe visual impairment had less than half the risk of developing other cancers than men with normal vision. What’s even more interesting is that people who are legally blind but can still see light did not see a reduced risk of cancer.
Shift workers (those who work after dark) who are exposed to artificial blue light at night are more likely to develop cancer. Studies have shown that shift work increases the risk of death from all causes due to circadian disruption and abnormal light exposure.
The importance of night light free zones for children
Exposure to night lights can reduce sleep quality, but it can also shorten sleep duration and cause more problems. A 2024 Biomedicines study found that children who get quality sleep are less likely to suffer from obesity. They also note that healthy sleep has a positive effect on epigenetics, which influences genes associated with obesity.
Chronic sleep deprivation can affect the way our bodies process and store carbohydrates, which can lead to weight gain. It may also change hormone levels that affect appetite.
Moreover, Dr. Ji, director of the Sleep Disorders Center at Northwestern Memorial Hospital, reports:
“Perhaps even more important than sleep duration is the impact of daily variability in sleep-wake times on weight regulation.”
Why sleep is important for children
Sleep is important for everyone, but especially children. At this time, our brain processes the stress of the day and organizes information, and our body enters recovery mode.
Children who do not get enough sleep or whose sleep is disrupted may experience symptoms such as:
- Allergies and immune system problems
- anxiety and depression
- Obesity, Diabetes, and the Future of Hypertension
- Poor academic performance and difficulty concentrating.
- learning and memory problems
- ADHD-like symptoms
- Mood changes and irritability
- Stress hormone levels rise and heartbeat becomes irregular.
- Daytime drowsiness (which causes many of the above problems)
Blue light from screens and most night lights is especially harmful at night because it signals to the brain that it is daytime. Getting morning sunlight is equally important to set your circadian rhythm for the day. This further lays the foundation for healthy sleep.
Practical changes for better sleep
Over the years, I have made it a daily habit to get some morning sunlight, and many of my children have followed suit. I also model positive nighttime routines for my kids and make practical changes to the lighting in my home. We not only use amber lighting in the evenings, but we also use red lighting in certain areas (such as bathrooms) when needed at night.
The transition to complete darkness as an adult is a relatively easy process. This is not easy, especially for children who are afraid of the dark or accustomed to night lights.
With all the research showing the importance of nighttime darkness, I feel strongly that this is what I want my children to do. It took some time for all the children to get used to sleeping in the dark, but they eventually did.
How to get rid of night lights (mainly)
Now that we have several teenagers (and one is grown and out of the house!), our kids’ rooms look a little different. The older kids have a similar setup to my bedroom. Here’s how I helped my kids transition to a healthy sleep environment for better sleep when they were younger.
- We removed night lights, regular alarm clocks, and other things with lights.
- We kept the house cool and used mattress cooling pads as needed.
- Blackout shades were used to block artificial light from streetlights and subsidize heating and cooling costs.
- A sound machine was used to help them sleep. I liked the “rain” sound the most. The bedroom now has an air filter that produces ambient white noise.
My children keep a lamp with an amber light bulb in their bedroom so they can use it to relax in the evening. But when it’s bedtime, these turn off. Red-toned Himalayan salt lamps were also used in the hallway and bathroom. This way, even though the room is dark, you can still go to the bathroom if you need to without blue light interference.
There is also a red night light in the same place where I got the amber and red bulbs. This is also a good option for hallways and bathrooms, but I would avoid putting it in a child’s room at night.
Useful tips for better sleep
A few years ago, I helped decorate my kids’ rooms like this and put together a bedtime routine to help them transition. First, I turned on the sound machine and read the book with the lights on. Then I turned off the lights and left the door open along with the salt lamp in the hallway. From here I slowly closed the door and began putting them to sleep in total darkness.
Here are some helpful tips to help your kids avoid blue light and get better sleep.
- Remove screens after dark. A DIY charging drawer to store your devices was helpful!
- If you need a screen, use blue light glasses or a blue light-free day computer for children.
- A cup of chamomile tea mixed with a little raw honey and butter is a relaxing way to relax. Healthy fats support hormones and chamomile has a calming effect.
- Use magnesium lotion on your feet and legs before going to bed. Magnesium promotes sleep and helps with many other things.
- Switching to an organic mattress also made a big difference. This is especially true for my son who has allergies. Along with diet changes, this was one thing that helped treat his allergies. A new mattress wasn’t a top priority because the light made a bigger difference.
Make it part of the process
I have found that my children often make healthy choices when they are given information that helps them make those choices. I talked to the older kids about why night lights are bad. This will allow you to participate in the decision-making process for removing night lights.
I am continually amazed at how smart and curious children are by nature, and the decisions they can make when given the opportunity. It’s just one of the reasons I have a unique parenting style!
Final Thoughts on Night Lights
Sleep is very important for everyone, but especially growing children. Transitioning to a room without night lights can be difficult, but with the right approach, it is very possible.
Talk to your child about why they want to change and make the process fun. Calming bedtime rituals, such as a cup of herbal tea and a bedtime story, can go a long way in helping children eliminate night lights in their rooms.
Do your kids have night lights? Have you ever thought about getting rid of them? Share below!
