The doctor told about the influence of New Year's lights on sleep
New Year's holidays create an atmosphere of joy and magic, but festive lighting and fireworks can negatively affect the quality of sleep. Bright lights, flickering garlands, and loud noises become a serious sensory burden on the nervous system, disrupting natural biological rhythms. Lyudmila Morozova, a psychiatrist and oncologist at the OPEKA system of services for the elderly, Ph.D., told Izvestia on December 24 about why this happens and how to protect a night's rest during the festive period.
Healthy sleep is based on the production of melatonin, a hormone that regulates circadian rhythms. Its synthesis is most active at night, but it is easily disrupted by exposure to light, especially in the evening and at night. The radiation spectrum plays a key role in this case.
"Short-wavelength blue light suppresses melatonin production and shifts human circadian rhythms. This is due to the sensitivity of retinal ganglion cells to blue light, which transmit a signal to the center of regulation of the biological clock. Exposure to such light in the evening or at night disrupts the sleep‑wake cycle, makes it difficult to fall asleep and makes sleep less deep. And chronic disruption of circadian rhythms increases the risk of developing obesity, diabetes, cardiovascular diseases, depression and some cancers," the specialist explained.
In addition, the harsh sounds of fireworks and firecrackers create an additional burden on the body, which trigger a stress reaction and interfere with the process of falling asleep. Bright garlands with a flashing effect are also dangerous, as well as constant street lighting in courtyards and near busy highways. According to experts, low-quality lighting devices can exceed acceptable brightness standards and increase the negative impact on health.
Elderly people who experience a natural shift in circadian rhythms with age, as well as people with diseases of the nervous system who react acutely to light and sound stimuli, are at increased risk. Also, additional sleep disturbances are especially difficult for specialists whose work requires high concentration of attention.
"When working with the elderly, we pay close attention to the quality of sleep, because their health and well-being directly depend on it. Therefore, I recommend putting away gadgets in advance, dimming the lights and creating a comfortable atmosphere in the house. This is a simple but very effective way to support the body's natural rhythms and ensure a full night's rest," said Alexey Mavrin, founder of the OPEKA service system for the elderly.
Experts recommend a set of measures to protect sleep during the holiday period. Doctors advised using earplugs to reduce the effects of loud noises, blackout curtains or sleep masks to protect against light, and turning off the holiday lights at least two to three hours before bedtime. When choosing garlands and lamps, you should give preference to certified products and avoid too bright and flashing light sources.
According to experts, artificial lighting at night can lead not only to shallow and intermittent sleep, but also to a reduction in the phase of deep sleep, frequent awakenings and chronic lack of sleep. In the long run, this affects cognitive functions, anxiety levels, and overall well-being. Observing sleep hygiene and paying attention to the conditions of night rest help to maintain the health of the nervous system and fully spend the holidays.
Earlier, on September 15, ORMATEK experts and internist Andrey Kuzmichev told Izvestia about the benefits of sleeping with pets. According to the expert, sleeping together is often perceived as a source of comfort and a sense of security. The presence of an animal helps to relax, fall asleep faster and reduce anxiety levels. Tactile contact normalizes blood pressure and heart rate, strengthens the immune system.
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