How Darkness Enhances Sleep Quality and Wellbeing

According to research published in the National Library of Medicine, about 50% of senior Americans struggle to get good rest. This is much higher than the general population, where only 22% of people have regular sleep problems.

Sleeping in total darkness is one of the best ways that older adults -- and everyone else -- can improve their sleep quality.

Here, we'll discuss how darkness impacts:

Melatonin production
Circadian rhythm
Long-term health
Comfort in living spaces

Read on to learn the advantages of sleeping in a pitch-black space!

Melatonin Production in Light vs Darkness

Even if you feel comfortable sleeping in light rooms, the brightness will still impact your sleep quality. This is because even the smallest amount of light can pause your brain's melatonin secretion.

Melatonin is a naturally occurring hormone that makes you sleepy. Its production is a direct response to being in dark spaces.

Once you're in a space without any ambient light, melatonin interacts with cells in your hypothalamus and retina. It stops signals from your brain that keep you awake.

This helps you:

Fall asleep faster
Enjoy a full deep sleep cycle
Increase the total number of hours you sleep

Since light disrupts melatonin production, sleeping in a lighted area:

Makes it hard to fall asleep
Causes you to wake up more frequently at night
Inhibits REM sleep from taking full effect
Stops you from getting a full eight hours of sleep

The bottom line is that your brain requires darkness in order to put you to sleep. It's a necessary condition for getting the rest you need.

Darkness and Circadian Rhythm

Sleeping in total darkness also has long-term benefits for sleep quality.

This is because it helps to regulate your circadian rhythm. "Circadian rhythm" refers to the 24-hour cycles that your body goes through each day. It regulates sleep and hunger.

Essentially, your circadian rhythm is the biological clock that tells your body what time it is!

Your circadian rhythm impacts hormone release (including melatonin) and sleep patterns. Since this internal clock responds to darkness by making you sleepy, light exposure during the wrong times can throw it off.

Your body sees light, such as sunlight, and thinks it's time to be awake! When it gets dark, the circadian rhythm tells you it's time for bed.

Unfortunately, light exposure at night throws off your circadian rhythm. Even a small amount of ambient light can do this. Passing cars and streetlamps pose problems just like a smartphone would.

Throwing off your circadian rhythm doesn't just cause one bad night's worth of sleep. It can mess up your internal clock so you don't sleep at night for days or even weeks. Light means that your body will want to sleep at all the wrong times and keep you awake at night.

Health Impacts of Better Rest for Seniors

Studies show that the impacts of sleeping without complete darkness are greater than just one bad night's rest. When repeated, it also increases the risk of:

Chronic insomnia
Inflammation
Issues with metabolism
Obesity
Type 2 diabetes
Cardiovascular issues like heart disease
High blood pressure/hypertension

These problems can decrease anyone's quality of life. However, they're especially difficult for seniors to contend with.

The National Council on Aging has found that 95% of Americans over 65 have at least one chronic health condition, and 80% of older adults have two or more chronic conditions. These figures already include problems like heart disease and diabetes.

When seniors sleep in a lighted room, they increase the likelihood of these serious conditions even more. Compounded risk factors make it more difficult to retain a high quality of life.

Luckily, it's easy to create the perfect sleeping space when you know how!

How to Block Out Light at Night: Sleep Improvement for Seniors

At night, seniors should turn off all artificial lights in their rooms. Yes, this includes nightlights! This is true both at home and in great senior communities.

However, there's more to blocking light than that. Those looking to sleep better should also:

Use blackout curtains at night
Cover up any electronics or chargers that emit light
Put a towel under the door to block hall light or light from other parts of the apartment

You can also:

Wear an eye mask
Use dim and warm-colored lights if any illumination is necessary
Put electronics away an hour before going to bed

Other Comfort Factors for Enhancing Elderly Sleep Quality

A comfortable living situation also ensures that older adults get a good night's sleep. Quality senior living communities work to create an environment that's conducive to better rest for seniors.

Residents and their families can choose between several floor plans, including:

Suite apartments
One-bedroom apartments
Shared suite apartments

This ensures that everyone can choose the best living situation for their exact sleep needs!

More than that, though, LakeHouse New Holstein works to ensure that every room is made for nighttime darkness.

Carpeted floorings make it less likely for light to bounce around. The well-appointed apartment may have large windows for natural light, but closing the curtains at night makes it easy to filter out moonlight.

It won't come through cracks in the curtains to bounce off hardwood or tile, meaning that the flooring won't illuminate the space at night.

We also have window treatments completed in every well-appointed apartment. This keeps the light levels comfortable at all hours. Community residents can enjoy comfort at all times of the day or night.

Finally, great apartments come with comfortable furniture including beds that support good sleep. The bedding is always freshly laundered and housekeeping services keep everything neat and tidy.

Enhancing elderly sleep is easier than ever in assisted living communities!

Make the Most of Senior Sleep Tips in Holstein, WI

Now that you know the connection between darkness and sleep quality, it's time to implement senior living sleep tips. LakeHouse New Holstein's team is committed to ensuring resident comfort so seniors can sleep well and stave off long-term health issues.

We don't just have some of the most comfortable apartments in the area. We also invest in educating seniors about sleep habits and providing wellness tips.