Falling asleep in front of the TV, laptop, or phone may increase the risk of heart disease and diabetes.
This information was published in the Proceedings of the National Academy of Sciences (PNAS). Specifically, a research team from Northwestern University in Chicago discovered that exposure to ambient light, including screens from TVs, computers, or phones, negatively impacts cardiovascular function and increases insulin resistance the following morning. This raises the risk of heart disease, diabetes, and metabolic syndrome.
Phyllis Zee, co-author of the study and head of the sleep medicine department at the university, stated: “The results of this study demonstrate that just one night of exposure to moderate light while sleeping can reduce glucose levels and disrupt cardiovascular regulation, which are risk factors leading to insomnia, heart disease, diabetes, and metabolic syndrome. It is important for people to avoid or minimize light exposure while sleeping.”
Falling asleep while watching TV increases the risk of weight gain and obesity. (Photo: iStock).
Previous scientific research has yielded similar results. A study from 2019 involving over 40,000 women showed that falling asleep while watching TV increases the risk of weight gain and obesity, which are linked to heart disease and diabetes.
As a result, the researchers recommend completely closing curtains at night and buying blackout blinds if necessary. Additionally, all lights should be turned off before sleeping, and eye masks should be worn.
The study also found that turning on lights while sleeping increases heart rate and alertness.
Co-author of the study, Daniela Grimaldi, noted: “We observed an increase in heart rate when you sleep in a room with moderate light. Even while sleeping, the autonomic nervous system remains activated. That’s concerning. Typically, your heart rate and other cardiovascular parameters are lower at night and higher during the day.”
To reduce light exposure at night, the team recommended the following steps:
Turn Off Lights
Do not turn on lights while you are sleeping. If lighting is necessary for safety, use dim lights close to the floor.
Avoid White or Blue Light
According to the research team, color is very important. They advised: “If you must turn on a light, choose amber, red, or orange lights, which are less stimulating to the brain. Avoid white or blue light. And keep it as far away from you as possible while you sleep.”
Block Out External Light
Use blackout curtains or eye masks if you cannot prevent light from entering the room. The research team added: “Consider moving your bed so that outside light does not shine on your face.”
