So much for dreaming of a bright Christmas.
Festive lights have a starring role on most Christmas trees, but a UK sleep specialist says your dazzling display may be disturbing your dozing.
Isaah Reese, operations manager for the mattress company Winstons Beds, reveals the types of holiday lights that are a “sleep hygiene disaster” and how to switch up your decor to support satisfying snoozing.
Goodbye, blue Christmas
“Bright, flashing, or blue-toned Christmas lights before bed are a sleep hygiene disaster,” Reese told SurreyLive this week. “They confuse your brain, suppress melatonin, the sleep hormone, and make it harder for your body to wind down.”
Blue light has a short wavelength and high energy, which means that it boosts alertness and mood. That can be great during the daytime, but at night, it can disrupt the body’s 24-hour biological clock.
Sunlight is the biggest source of blue light — it can also be found in LED TVs, computer monitors and smartphones.
Too much exposure to blue light has been linked to vision problems, while chronic poor sleep can increase the risk of developing Type 2 diabetes, heart disease and certain cancers.
Reese said traditional multi-colored Christmas lights emit a range of wavelengths that also suppress melatonin production.
“It’s like having a mini disco in your living room; it’s festive but far from calming,” he explained.
Screw it, it’s Christmas
One way to mitigate potential slumber setbacks is to flick off Christmas lights before bed.
“Give your melatonin production a chance to kick in by turning off blue, multi-colored or flashing lights at least two hours before you go to sleep,” Reese told SurreyLive.
Fire safety educators recommend purchasing a timer that will turn the lights off automatically so you don’t have to remember to do it yourself. Christmas lights can get very hot and become a fire hazard if left on for too long.
Merry and bright
If you love Christmas lights a whole watt, there are still ways to achieve a tree glow-up.
“Warm-toned lights in shades like red or soft white are far less disruptive,” Reese said. “Studies have found that red light, in particular, can improve sleep quality by helping the body relax and enter a restful state more quickly.”
Research on red light’s positive effect on sleep has produced mixed results, but experts say at the very least, red light doesn’t disturb sleep as much as blue light.
Reese is also fond of warm white lights, which “provide a gentle glow that’s less jarring than bright white or blue tones.”
