There is a new study out that now that suggests exposure to light at night can increase a person’s diabetes risk. More specifically, there is a rough timeframe for light exposure that can increase the risk. That timeframe is between 12:30am and 6am (1). Not surprisingly, this is also the timeframe when our bodies will naturally make melatonin. Melatonin is a hormone that functions as an antioxidant and has a protective factor for our bodies. It can only be made when we are in complete darkness.
Now, this is not a one time exposure – this is based on consistent exposure to light during this time at night. Exposure to light at night when we are meant to be sleeping disrupts our circadian rhythm. This circadian rhythm has many important roles for biological processes including blood sugar management (1). When it comes to diabetes risk, there are many factors at play, and getting a good night’s sleep is one way to help reduce metabolic disorders.
There are lots of ways that we can reduce our light exposure at night and help to boost our melatonin production not only to reduce diabetes risk, but also for great overall health. Ideally, trying to be in bed without exposure to any blue light (tvs, phones, indoor lighting, etc.) at least 30 minutes prior will help set the stage for melatonin production. Try turning down the lights, and turning off the tv at least 30 minutes before bed and get your body ready for sleep. You can also buy black out curtains to ensure your room is dark enough, or use a sleep mask. Ideally we want your bedroom to be dark enough that when you raise your hand in front of your face you can’t see it. That’s our little melatonin darkness test!
For people that need a night light, try using a red night light. The red light does not interfere with the body’s melatonin production. There are a variety you can buy online. If you work shift work and need to be up during the night, there are many other options you can do to help reduce your diabetes risk, and our Toronto naturopathic doctors can help you decide which option will work best for you.
Reference:
- Light at Night Tied to Diabetes Risk in Largest Study to Date – Medscape – July 11, 2024.