Light or dark - which is better for healthy sleep? Darkness is actually a prerequisite for healthy sleep, and especially for Bioenergetic Sleep®. This has now been scientifically proven. Sleeping in the light could increase our risk of diabetes and cardiovascular disease [1]. Light sources at night could even increase the risk of cancer [2].

Light has an enormous influence on how we sleep, how quickly we fall asleep and how fit we are during the day. Many people find light at night calming and relaxing. In this article, you will learn how to use light correctly to avoid disturbing your sleep and even promote it. We also look at the topic of children's sleep and how important light is for the little ones to rest.

It's dark at night in nature

Science has a clear position on sleep and light - it is better for us to sleep in complete darkness. But what is it like in nature? In untouched nature, far away from civilisation, it is actually pitch dark most nights. As soon as the sun goes down, there are no external light sources. If we imagine how we lived and sought shelter in caves, it becomes even clearer that we humans probably slept in complete darkness most of the time. The natural light of the sun is therefore also the clock for our day-night rhythm, the so-called circadian rhythm. We woke up with the sun and went to sleep with it - the light of the sun during the day gave us time and energy for hunting, gathering and living. The darkness of the night gave us time to rest and regenerate. There was only one natural source of light apart from the sun - fire.

Sleep properly with light

With these simple tips, you can organise your ambient light in the evening (or morning) so that it supports your day-night rhythm rather than disrupting it. The light can also help you fall asleep and stay asleep. The decisive factor here is the colour temperature of the light, which is measured in Kelvin (K). The warmer the light, the lower the Kelvin number and the redder the colour appears. The colder the light, for example the light of the midday sun, the higher the Kelvin number and the bluer the colour appears.

The following graphic gives you a good overview:

Regulating the nervous system in the evening

Children's brains are developing at a rapid pace and have to process countless new impressions every day. It is therefore important to calm the nervous system in the evening and thus promote relaxation. A calming light in combination with the evening routine of changing the light can ensure better regulation of the nervous system and thus promote falling asleep and staying asleep.

 

Red light at night

If getting up at night cannot be avoided, it is important not to disturb sleep with blue light. A red night light helps us to fall asleep more quickly. In addition, it does not interfere with "night vision" and we can orientate ourselves without being dazzled.

 

Indirect lighting

If the night light is positioned outside the direct field of vision (e.g. under the bed or outside the room with the door open), it illuminates the surroundings without dazzling. Children can therefore recognise the contours of their room better and feel safer.

 

Avoid tunnelling effects

If we position the light in a dark corridor and leave it on at night, we literally create "light at the end of the tunnel". In this way, we avoid frightening shadows and darkness. The power consumption is so low that it is negligible.

Light or darkness for optimal sleep?

Healthy sleep is as individual as each person - and so is the question of the right light for sleeping. In general, we recommend sleeping in the dark, which is confirmed by current research. Even supposedly small sources of light, such as street lighting through the window, can disturb sleep. Even if we do not consciously perceive the light at night, the body can register the light stimuli. That's the tricky thing.

However, it is not always possible to sleep in complete darkness, especially with children or babies. If you or your children need light, for example to get up at night, it should be red light with a maximum of 1,600 Kelvin that is positioned in the room so that it shines indirectly and thus offers the best orientation with low light intensity. This is the quickest way for you and your children to get back to sleep.

In the evening, you should only use warm light up to a maximum of 3,000 Kelvin to imitate nature and not disrupt melatonin production. Avoid blue light at all costs in the evening so as not to upset your internal clock. The most common sources are standard lighting at home, such as the bathroom mirror, which shines cold, blue light directly into our face. But screens such as televisions, laptops and smartphones are also disturbing sources of blue light. Here it is important to activate night mode, which filters out a large proportion of the blue light. Alternatively, there are blue light filter glasses that do this. Quality plays a major role here!

Get advice now

We are convinced that you will immediately notice a positive effect on your sleep quality with these simple adjustments. Your children will also fall asleep faster and sleep through the night better! Light is one of the most important factors for our sleep. We are happy to help you find the right lighting mood for you. Sign up for a 100% free and non-binding sleep analysis with our regeneration experts in the SAMINA shops.