Stressing while you sleep is common, here's how to stop it
The first rule of sleep: make it a priority. The second rule: respect your circadian rhythm. This 24-hour internal clock that regulates your sleep and wake cycles is more crucial than you might realize.
Recent studies suggest that disrupting your circadian rhythm with artificial light at night can negatively impact your metabolism, cardiovascular health, and stress levels. The light-dark cycle governs your circadian rhythm. When it gets dark, melatonin levels rise, triggering a series of events that help you rest and recover.
A common tip for better sleep is to limit phone use at night. However, it’s not just screen time that poses a problem. Any form of light in the evening—especially keeping lights on while you sleep—can disrupt your entire sleep-wake cycle.
Research has shown that artificial light at night (ALAN)—from screens, lights, TVs, or even streetlights—confuses your circadian system, stressing your body. Occasional exposure can be managed, but frequent disruption can alter biological functions such as heart rate and cellular recovery, leading to various health issues.
In one study, participants slept in a lab under bright or dim lighting. Those in brighter rooms had higher heart rates and increased insulin resistance the following morning. Artificial light at night has been linked to increased nighttime blood pressure and heart rate, with studies indicating a higher risk of hypertension in brighter rooms. Some scientists even speculate it may increase the likelihood of a stroke.
We previously discussed the importance of maintaining a consistent sleep-wake schedule to support your circadian rhythm. Additional helpful practices include keeping your room cool or using a temperature-controlled mattress, and avoiding food two to three hours before bedtime.
