I have had the privilege of interviewing and meeting many amazing health professionals over the years. No one ever said that sleep is not important. Something as simple (and common) as night lights though are enough to ruin sleep.
I noticed a huge difference when I got my bedroom set up and I’ve heard from many readers who say the same. Sleeping in a cool, completely dark place is very important for a good night’s sleep. It means better sleep quality and more energy from some simple changes (like turning off the ever-present night light).
Here’s why:
What’s the Problem with Night Lights?
Light exposure at night is associated with an increased risk of depression, a higher risk of breast cancer, brain fog, and hormonal imbalances. As PhD Joyce Walseben explains, light inhibits melatonin production. And even if we can fall asleep, our brain can still see light through our eyelids, making it confused.
A cool, dark nighttime environment is important for hormonal health, yet we often put lights on in children’s rooms. Only within the last hundred years has this happened. Before that, there was a natural cycle of light and darkness. Although people may have candles or lights after dark, there would be no lights that stay on all night.
More research is emerging that shows a link between nighttime light exposure and health problems. A CDC report and a recent meta-analysis showed a surprising link between lack of sleep and an increased risk of cancer.
The CDC found that women who are severely blind have less than half the risk of breast cancer as women with normal vision. Men who were severely blind had less than half the risk of developing other cancers as sighted men. Even more interesting, those who were legally blind but could still see light did not have a reduced risk of cancer.
Shift workers (those who work after dark) who are exposed to blue light throughout the night are more likely to develop cancer. Research shows that shift work raises the risk of death from all causes, likely due to circadian disruption and abnormal light exposure.
Night Light Free Zone Importance of Children
Exposure to light at night can reduce the quality of sleep, but it can also reduce the length of time you sleep, which leads to other problems. A 2024 study in Biomedicines reports that children who sleep well are less likely to have difficulty gaining weight. They also identified healthy sleep as having a positive effect on epigenetics that affects obesity-related genes.
Chronic lack of sleep can cause obesity by affecting the way our bodies process and store carbohydrates. It may also alter hormone levels that affect appetite.
In addition, Dr. Zee, director of the Sleep Disorders Center at Northwestern Memorial Hospital reports:
“Perhaps more important than sleep duration is the effect of daily fluctuations in sleep-wake time on weight management.”
Why Sleep Is So Important for Children
Sleep is important for everyone, but especially for children. This is where our brain cleans up the stress of the day, organizes information, and the body goes into recovery mode.
Children who don’t get enough sleep or don’t get enough sleep may have the following:
- Allergies and immune system problems
- Anxiety and stress
- Obesity, diabetes, and high blood pressure in the future
- Poor academic performance and problem focus
- Learning and memory problems
- Symptoms of ADHD
- Mood swings and irritability
- Increased stress hormone levels and irregular heartbeats
- Napping during the day (which leads to many of the above problems)
The blue light from screens and most night lights are especially dangerous at night as they tell the brain it’s daytime. It is equally important to get sunlight in the morning to set the rhythm of the daily cycle. This also sets the stage for healthy sleep.
Practical Changes for Better Sleep
For years I have made morning sunrises a daily routine and many of my children have done the same. I also created a beautiful night path for them and made practical changes to our home lighting. We don’t just use amber lights in the evening, but I also use red light in certain areas (like bathrooms) if needed at night.
Transitioning to total darkness as an adult is a relatively easy process. It is not so easy for children, especially those who are afraid of the dark or are used to light at night.
With all the research showing the importance of the darkness of the night, I felt strongly that this was something I wanted my children to do. It took a little while for all the children to get used to sleeping in the dark, but eventually they fell asleep.
Step by Step How to Turn Off Night Lights (Mostly)
My kids’ rooms look a little different since I have several teenagers (and one is grown and out of the house!). The older kids have the same set in my bedroom. When children are young, here’s how I can help them transition to a healthy sleeping environment for better sleep.
- Removed night lights, traditional clocks, and other lighted items.
- It keeps the house cool and uses a mattress cooling pad as needed
- Blackout shades have been used to cover the light produced by streetlights and help with heating and cooling costs.
- They use sound machines to help them stay asleep. The sound of “rain” was a favorite. We now have air filters in the bedrooms with ambient white noise.
My kids have amber lamps in their bedrooms to use when they turn in the evening. When it’s time to sleep, these go away. We also used these red-toned Himalayan salt lamps in the hallway and bathrooms. This way their rooms are dark, but they can see to go to the bathroom if needed, without the interruption of the blue light.
The same place where I get my amber and red lights also has red night lights. This is also a good choice for hallways and bathrooms, but I avoid putting them in the kids’ room at night.
Helpful Tips for Better Sleep
Years ago when I helped my kids organize their rooms this way, I made a bedtime routine with them to help them change. I first turned on the sound machine and read them with a lamp. Then I turned off the light but left the door open and the salt lamp in the hallway. From here, I slowly worked my way to sleep with the door closed and complete darkness.
Here are some helpful tips to help kids avoid blue light and get better sleep:
- Remove the screens after dark. DIY charging cabinet for devices in the shop came in handy!
- If screens are needed, use blue light glasses or a Daytime Computer that does not have blue light.
- A cup of chamomile tea with a little raw honey and butter combined is a relaxing way to calm down. Healthy oils support hormones and chamomile soothes and calms.
- Use magnesium lotion on your feet and legs before bed. Magnesium promotes sleep and helps with many other things.
- Switching to organic mattresses also made a big difference, especially for my son who has allergies. Along with diet changes, this was another way I helped him reverse his food allergies. Light makes a big difference, so I wouldn’t put new mattresses as a priority.
Let them be Part of the Process
I have found that my children tend to make healthier choices when given information to help them do so. I talked to my older children about the reasons why night lights are not good for them. This allows them to participate in the decision-making process to remove night lights.
I am always amazed at how intelligent and curious children are by nature and the solutions they can come up with when given the chance. Just one of the reasons why I’m an unconventional parent!
Final thoughts on night lights
Sleep is very important for everyone, but especially for growing children. Making the transition to a dark room at night can be challenging, but it’s very doable the right way.
Have a conversation with your kids about why you want to make the changes, and make the process fun. Soothing bedtime habits like a cup of herbal tea and a bedtime story go a long way in helping children get rid of the night light in their bedrooms.
Do your kids have night lights? Have you ever thought about removing them? Share below!
