We all know how sleep plays a crucial role in our health.
While our physical bodies rest, our brain during that time, performs some key activities like waste removal, memory consolidation, cell repair, energy restoration and many more.
The trick to test it? If you can see your palm in the dark, your room is still too bright.
This apart, the dark can positively affect your body’s natural processes, including how your cells grow and repair.
Why dark matters
Our bodies follow a natural 24-hour cycle called the circadian rhythm. This internal clock controls many functions, such as when we feel awake or sleepy, hormone release, and cell repair. Light is the main signal that tells our brain when it’s time to be awake or asleep.
This disrupts your circadian rhythm and affects the production of important hormones like melatonin.
The importance of Melatonin
Melatonin is often called the “sleep hormone” because it helps regulate sleep-wake cycles. It is produced by the pineal gland in the brain, mainly during the night when it is dark. Melatonin not only helps you fall asleep, but also has powerful antioxidant properties.Antioxidants protect your cells from damage caused by harmful molecules called free radicals. Free radicals can cause mutations in your DNA, which may lead to cancer. Melatonin helps neutralize these free radicals and supports your immune system in fighting abnormal cell growth.
How the dark reduces cancer risk
Exposure to light during sleep lowers melatonin production. Studies have found that people who are exposed to light at night, such as shift workers or those who sleep with lights on, have lower melatonin levels. This reduction can weaken the body’s natural defense against cancer.The International Agency for Research on Cancer (IARC) has classified shift work involving circadian disruption as a probable carcinogen. This means that disrupting your natural sleep cycle by being awake at night or sleeping with light can increase the risk of developing certain cancers, especially breast and prostate cancer.
What does science say
Another study in Chronobiology International found that people with lower nighttime melatonin levels were more likely to develop cancer over time.
To improve your sleep environment and help your body produce melatonin naturally, try the following:
Use blackout curtains: These block outside street lights or sunlight from entering your room.
Remove electronic devices: Turn off or cover screens from phones, computers, and TVs, as they emit blue light that suppresses melatonin.
Use a sleep mask: If blackout curtains are not an option, a comfortable eye mask can help block light.
Avoid night lights: Even small night lights can reduce melatonin production.
Keep your bedroom dark during naps: If you nap during the day, try to rest in a dark room to maintain your circadian rhythm.
Improved mood: Proper sleep reduces stress and lowers the risk of depression.
Stronger immune system: Good sleep supports your body’s ability to fight infections.
