I have had the privilege of interviewing and meeting many incredible health experts over the years. No one has ever said that sleep is not important. Something as simple (and common) as night lights is enough to sabotage sleep.
I noticed a big difference once I checked my sleep environment and heard many readers say the same thing. Sleeping in a cool, completely dark space is very important for healthy sleep. It means better sleep quality and more energy from a few simple changes (like turning off the ever-present night light).
Here’s why:
What’s the problem with night lights?
Exposure to light at night is linked to an increased risk of depression, increased risk of breast cancer, brain fog, and hormonal imbalance. As Dr. Joyce Walseben explains, light inhibits the secretion of melatonin. And even if we fall asleep, our brain can still detect light through our eyelids, which confuses it.
A cool, dark nighttime environment is vital for hormonal health; However, we often place lights in children’s rooms. Only in the last 100 years has this been possible. Before that, there was a natural cycle of light and dark. While people might have had candles or lamps after dark, there would have been no lights on all night.
More and more research is emerging showing 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 increased cancer risk.
The CDC found that profoundly blind women had less than half the risk of breast cancer as women with normal vision. Profoundly blind men had less than half the risk of other cancers than men with normal vision. Even more interesting is that 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 artificial blue light at night are more likely to develop cancer. Research shows that shift work increases the risk of death from all causes, likely due to circadian disruptions and abnormal light exposures.
Importance of the night light-free zone for children
Exposure to light at night can decrease the quality of sleep, but it can also shorten its duration and cause more problems. A 2024 study in Biomedicines reports that children who sleep well are less likely to suffer from obesity. They also point out that healthy sleep has a positive impact on epigenetics that affects genes related to obesity.
Chronic lack of sleep can lead to weight gain by affecting the way our body processes and stores carbohydrates. It can also alter hormone levels that affect appetite.
Additionally, Dr. Zee, director of the Sleep Disorders Center at Northwestern Memorial Hospital, reports:
“Perhaps even more important than sleep duration is the effect of daily variability in sleep-wake time on weight regulation.”
Why sleep is so important for children
Sleep is important for everyone, but especially for children. This is when our brain clears itself of the day’s stress, organizes information, and the body goes into recovery mode.
Children who do not get enough sleep or have interrupted sleep may experience the following:
- Allergies and immune system problems.
- Anxiety and depression
- Obesity, diabetes and future high blood pressure
- Poor academic performance and problems concentrating.
- Learning and memory problems.
- Symptoms similar to ADHD
- Mood swings and irritability.
- Higher levels of stress hormones and irregular heartbeat
- Daytime sleepiness (leading to many of the above problems)
Blue light from screens and most night lights is especially harmful at night, signaling to the brain that it is daytime. It is equally important to receive morning sunlight to establish the circadian rhythms of the day. This further sets the stage for healthy sleep.
Practical changes to sleep better
For years I have made going out in the morning sun a daily habit and many of my children have followed suit. I also modeled a positive nighttime routine for them and made practical changes to the lighting in our home. Not only do we use amber lights at night, but I also use red light in certain areas (like bathrooms) if necessary at night.
Going into total darkness in adulthood is a relatively easy process. It is not so easy for children, especially those who are afraid of the dark or are used to lights at night.
With all the research showing the importance of nighttime darkness, I felt strongly that this was something I wanted my children to do. It took them a little while to get all the children used to sleeping in the dark, but they eventually did it.
Step by step how to get rid of night lights (mostly)
My kids’ rooms look a little different now that I have several teenagers (and one of them all grown up and out of the house!). The older kids have a similar setup to my bedroom. When the kids were little, this is how I helped them transition to a healthy sleep environment to sleep better.
- Night lights, regular alarm clocks, and other things with lights have been eliminated.
- Kept the house cool and used a cooling mattress pad as needed.
- Blackout curtains were used to cover artificial light from streetlights and to help with heating and cooling costs.
- They used sound machines to help them stay asleep. The sound of “rain” was a favorite. We now have air filters in the rooms that have ambient white noise.
My kids have lamps with these amber bulbs in their bedrooms to use while relaxing at night. However, once it’s time to sleep, these become active. We’ve also used these Himalayan salt lamps that have a red hue in the hallway and bathrooms. This way, their rooms are dark, but they can see to go to the bathroom if necessary, without the blue light interfering.
The same place I get my amber and red light bulbs also has red light night lights. They are also a good choice for hallways and bathrooms, but I would avoid placing them in the children’s room at night.
Useful tips to sleep better
Years ago, when I was helping my children organize their rooms this way, I created a bedtime routine with them to help them with the transition. First, I turned on the sound machine and read to them with the light on. Then I turned off the light but left the door open with the salt lamp in the hallway. From here, little by little I worked until I put them to sleep with the door closed and in complete darkness.
Here are some more helpful tips to help kids avoid blue light and sleep better:
- Put away screens after dark. A DIY charging drawer to store devices has been helpful!
- If screens are needed, use blue light glasses or the children’s daytime computer that does not have blue light.
- A cup of chamomile tea with some raw honey and butter mixed in is a relaxing way to unwind. Healthy fats support hormones and chamomile calms and soothes.
- Use magnesium lotion on feet and legs before going to bed. Magnesium promotes sleep and helps with many other things.
- Switching to organic mattresses also made a big difference, especially for my son with allergies. Along with dietary changes, this was one of the ways I helped him reverse his allergies. Light made a bigger difference, so I wouldn’t give new mattresses top priority.
Let them be part of the process
I have found that my children often make healthy choices when they are given information to help them do so. I talked to my older children about the reasons why night lights were not good for them. This allows them to participate in the decision-making process for getting rid of night lights.
I am continually amazed at how intelligent and curious children are by nature and the decisions they can make when given the opportunity. Just one of the reasons behind my unconventional parenting style!
Final Thoughts on Night Lights
Sleep is very important for everyone, but especially for growing children. Transitioning to a room without a nightlight can be challenging, but very doable with the right approach.
Chat with your kids about why you want to make changes and make the process fun. Relaxing bedtime rituals, such as a cup of herbal tea and a bedtime story, go a long way to helping children get rid of the nightlight in their rooms.
Do your children have night lights? Have you ever thought about removing them? Share it below!
