The importance of sleep for human health and well-being is unquestionable, and it is no coincidence that it is considered one of the fundamental pillars for longevity alongside nutrition, physical activity, sleep, toxic control, and relationship maintenance.
According to pulmonologist and sleep medicine specialist, Jessica Polese, sleep plays a fundamental role in regulating various physiological and psychological processes, such as memory consolidation, immune system functioning, mood regulation, and even appetite control.
However, the advent of artificial light, especially in the last two centuries, has significantly impacted ideal sleep patterns. The extension of productive hours and the lack of awareness about the negative effects of excessive exposure to artificial light, especially at night, raises great concern among specialists.
“‘The lack of light during the day and excess light at night’ has already become a topic of content produced by the Chronobiology Council of the Brazilian Sleep Association,” says the doctor, who details the issue: “Exposure to artificial light at night disrupts the body's natural circadian rhythm, which can lead to a series of health problems. The circadian rhythm is a biological cycle of approximately 24 hours that regulates sleep and wakefulness. Nighttime exposure to artificial light, especially blue light emitted by electronic devices such as smartphones and computers, suppresses the production of melatonin, the sleep hormone. This results in difficulty falling asleep, poor sleep quality, and disruption of the natural wake-sleep cycle, which is essential for regulating vital functions of the body.
According to the specialist, the later a person goes to sleep, the less sleep time they will have, or sleep deprivation may occur, increasing the risk of cardiovascular diseases.
“Heart diseases such as heart attack and stroke can occur without quality sleep. A poorly slept night can lead to obesity, increased blood pressure, cholesterol, and stress, and this is a reflection of all these ailments that affect heart health. The quality of nighttime rest and cardiovascular health are related,” explains the doctor.
To combat the negative effects of light pollution, it is essential to reduce exposure to artificial light at night. “Not using electronic devices before sleeping, such as cell phones, televisions, tablets, and laptops, needs to be eliminated,” points out Jessica. Additionally, it is important to promote awareness about the importance of adequate sleep and healthy sleep hygiene practices.
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