Could your Christmas lights be sabotaging your sleep?
From burning the festive candle at both ends, to stressing about finding – and financing – all the presents, Christmas brings with it many factors that can mean sleep takes a hit at this time of year.
But did you realise your twinkly tree lights could be contributing to getting a bad night's snooze?
With the holiday season officially upon us as of today - hello December! - many homes will soon be aglow with sparkly Christmas lights.
But while they definitely add a touch of magic, according to some experts the great light switch on can bring disruption to our already diminishing ZZZs.
Dr Katherine Hall, the resident sleep psychologist at Happy Beds has uncovered the fascinating connection between festive lights and sleep, exposing the best and worst Christmas light choices for a rejuvenating slumber.
"Being exposed to intense, bright, or flashing lights before bedtime is a sleep hygiene faux pas," Dr Hall explains.
"Essentially, the flashing, bright lights we all adore during the festive season send the wrong signal to your brain, tricking it into thinking it's still daytime. This deception prevents the production of melatonin, which brings on a sleepy and drowsy state, contributing to your sleep-wake cycle.
"This disruption to your circadian rhythm can lead to difficulties falling asleep, and you're likely to have reduced sleep quality, ultimately affecting your energy levels the next day."
Which Christmas lights are the worst contenders for sleep?
Turns out not all festive lights are created equal when it comes to disrupting our snooze time, here are the glows to look out for.
Blue lights
"Blue light exposure in the evening has been linked to further suppression of melatonin and interference with your circadian rhythm,” Dr Hall explains. "Blue light is often found in artificial lights, particularly phones and LED lights due to its stimulating effect which causes alertness and, therefore, negatively impacts your sleep cycle."
Watch: Rishi Sunak switches on Christmas lights at Number 10
Multi-coloured lights
While festive and visually appealing, these lights emit a braod spectrum of colours that may disrupt melatonin regulation. "This variety of hues, although charming, can create a level of light complexity that prevents your mind from winding down," Dr Hall explains. "It's like having a mini light show before bedtime – charming, but not conducive to a restful night's sleep.
Dr Katherine Hall suggests turning off blue, multi-coloured or flashing lights at least two hours before bed. "This allows melatonin production to follow its natural circadian rhythm, promoting a smoother transition to sleep and overall better sleep quality," she explains. "It's a small change that can make a big difference in how well you sleep."
Flashing lights
Similarly, Dr Hall says flashing lights create heightened visual stimulation, hindering your ability to switch off at night.
How to stop Christmas lights impacting your sleep
According to Dr Hall the solution to a better night's rest is to turn off your festive lights at least two hours before bedtime.
This simple change will have a significant impact: "Allow melatonin production to follow its natural circadian rhythm by turning off blue, multi-coloured, or flashing lights two hours before bedtime," she explains. "This promotes a smoother transition to sleep and enhances overall sleep quality."
Alternatively, Dr Hall suggests picking Christmas lights with a warmer tone.
"Opting for lights in a single, warm colour, such as red or warm white, offers a gentler and more soothing glow, aligning better to promote relaxation and better sleep quality," she explains.
"Many studies show that red light enhances sleep quality, facilitating a quicker and more restful sleep. Warm white lights emit a softer, less stimulating glow than bright white or blue, contributing to a restful night's sleep."
This has been backed up by science with a study in 2012 finding that athletes who received red light therapy had improved sleep quality and better melatonin levels.
A further study found that those who were exposed to red light experienced less sleep inertia – or in other words, were less groggy in the morning.
Christmas: Read more
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