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Why My Kids Don’t Have a Night Light

December 12, 2013 by Katie Wells
Why Our Kids Don't Have a Nightlight and yours shouldn't either
Table of Contents[Hide][Show]
  • The Night Light: What's the Problem?
  • Importance for Kids
  • What to Do About It
  • Helpful Tips

I’ve written several times about the importance of sleep to overall health. One important aspect of this is to optimize the sleep environment and sleep in complete darkness. I’ve gotten emails from readers who noticed a profound difference in their sleep quality and energy/attitude by making this simple change (such as turning off the ever present night light). Please pardon me while I get on a soap box for a few minutes.

The Night Light: What’s the Problem?

Exposure to light during the night has been implicated in depression, increased cancer risk and decreased hormone function. As this post explains:

“Light inhibits the secretion of melatonin, a hormone that naturally promotes sleep. “Even if you doze off, light can be detected through your eyelids—and your brain won’t produce melatonin if it’s confused between night and day,” says Joyce Walsleben, PhD, associate professor at the New York University School of Medicine. ‘You want as much darkness in your bedroom as you can handle without tripping over things.'”

A good (cool and dark) night time environment is vital for hormone health, yet we often put lights in kids’ rooms. Only within the last 100 years has this even been a possibility. Before that, there was a natural cycle of light and darkness and while people might have had candles or lamps after dark, there would not have been lights on all night.

More and more research is emerging that shows a link between night time exposure to light and health problems. From this post:

“A report published by the CDC 11 years ago showed some fascinating evidence linking lack of sleep to cancer. The study reported that profoundly blind women had less than half the breast cancer risk of women with normal vision and profoundly blind men had less than half the risk of prostate, lung, colon and other cancers as normally sighted men.

Even more interesting, this reduced risk of cancer was not present in those who were legally blind but could still see light.

This led researchers to investigate the link between exposure to light (especially after the sun has gone down) and rates of disease.

Further studies revealed that night shift workers have higher rates of many diseases and that blue and green types of lights (from computers, TVs, alarm clocks, mobile phones, etc.) are the worst offenders.”

Importance for Kids

Night time light exposure can decrease sleep quality, but it can also shorten the duration of sleep, leading to further problems:

“Moreover Dr. Phyllis C. Zee, the director of the Sleep Disorders Center at Northwestern Memorial Hospital reports:

“There is growing evidence for a link between sleep duration and childhood obesity… [P]erhaps even more important than sleep duration is the effect of day to day variability of sleep wake timing on weight regulation.””

Harvard Medical School echoes some important reasons to get enough sleep:

  1. “Learning and memory: Sleep helps the brain commit new information to memory through a process called memory consolidation. In studies, people who’d slept after learning a task did better on tests later.
  2. Metabolism and weight: Chronic sleep deprivation may cause weight gain by affecting the way our bodies process and store carbohydrates, and by altering levels of hormones that affect our appetite.
  3. Safety: Sleep debt contributes to a greater tendency to fall asleep during the daytime. These lapses may cause falls and mistakes such as medical errors, air traffic mishaps, and road accidents.
  4. Mood: Sleep loss may result in irritability, impatience, inability to concentrate, and moodiness. Too little sleep can also leave you too tired to do the things you like to do.
  5. Cardiovascular health: Serious sleep disorders have been linked to hypertension, increased stress hormone levels, and irregular heartbeat.
  6. Disease: Sleep deprivation alters immune function, including the activity of the body’s killer cells. Keeping up with sleep may also help fight cancer.”

The research I’ve seen shows that white and blue lights are especially harmful at night since these are the same colors of light that the body would be exposed to during the day and they trick the body in to thinking it is day time.

What to Do About It

Making the change to complete darkness as an adult is a relatively easy process that mainly involves figuring out how to make the bedroom dark. The process isn’t always so easy for children, especially for children who are used to a night light or who have a fear of the dark.

With all the research showing the importance of night time darkness, I felt strongly that this was something I wanted my kids to do. It took a little time to get all of the kids used to sleeping in darkness, but we finally have.

We converted our kids’ bedrooms to better sleep environments by:

  • Removing night lights, alarm clocks, etc
  • Keeping the house cooler at night to facilitate better sleep
  • Covering windows with blackout curtains to cover artificial light from street lights and to help heating and cooling costs.
  • Using sound machines to help them stay asleep
  • Using red tone lights (like these Himalayan salt lamps that also clean the air) in hallways and bathrooms so they could see to go to the bathroom if needed but there wasn’t any blue or white light to disrupt sleep.

Helpful Tips

These tips were helpful along the way:

  • The kids really liked the Himalayan Salt Lamps. We didn’t put these in their rooms, but they liked that there was light in the hallway and bathroom if they needed it.
  • We  use blackout curtains because we have artificial light outside and these also help with heating and cooling costs.
  • Using sound machines helped sooth them to sleep and help them stay asleep. We use these machines with the kids because they can be plugged in instead of using batteries and the “rain” sound is a definite favorite.
  • The first few nights making this switch with our oldest, we turned on the sound machine first and read to him with the light on. Then, we turned off the light but left the door open with the salt lamp in the hallway. From here, we slowly worked up to putting him to sleep with the door closed and complete darkness.
  • Avoiding TV at night also helped. The blue light from TV suppressed melatonin, making it harder for them to fall asleep.
  • Letting older kids drink a cup of chamomile tea with a little honey (helps with any hypoglycemia issues) and some butter blended in to it. The healthy fats support hormone function and this combination has been great for sleep.
  • Rubbing Magnesium Body Butter on their feet before bed (and putting socks on). The magnesium helps promote sleep and is beneficial in other ways too.
  • Switching to organic mattresses also made a big difference for us, especially for our son who we were working on reversing allergies with. The light made a bigger difference, so I wouldn’t put new mattresses as the highest priority (we had to save for a long time for them) but they were helpful too.
  •  Explaining it to them: We’ve found that our kids often make healthy choices when given the information to help them do so. We talked to our older kids about the reasons night lights were not good for them and let them be involved in the decision to get rid of the night lights.

Do your kids have night lights? Ever thought about removing them? Share below!

A night light can disrupt sleep, and light at night time has been linked to increased caner risk, hormone imbalances, depression and other health problems.

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Category: Health

About Katie Wells

Katie Wells, CTNC, MCHC, Founder and CEO of Wellness Mama and Co-Founder of Wellnesse, has a background in research, journalism, and nutrition. As a wife and mom of six, she turned to research and took health into her own hands to find answers to her health problems. WellnessMama.com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.

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Reader Interactions

Discussion (103 Comments)

  1. Erica Price Kendall

    December 15, 2013 at 8:41 AM

    Good article! I don’t have kids yet but I have noticed a difference when its pitch black in our room. I noticed a bigger difference when I forced my husband to kick the TV out of the bedroom. We sleep so good now

    Reply
  2. Jefferson

    December 13, 2013 at 3:16 PM

    Great post.

    For my 2 year old daughter, we have been using one of those silly “dream lights”, which are basically animals with a nightlight on their back that project shapes (stars and moons) on the ceiling. The great thing about those toys is that the light shuts off automagically after about 5 minutes.

    Reply
  3. jefferson

    December 13, 2013 at 3:14 PM

    Great post..

    For my two year old

    Reply
  4. Jennifer

    December 13, 2013 at 3:09 PM

    It’s so funny that you posted this today, because I just bought a himalayan salt lamp for my boys’ room, figuring I’d leave it on as a night light so it could purify the air as they slept. Since that’s the room they spend the most time in, would you recommend having the salt lamp on all day so it can do it’s thing while they’re at school, then turning it off at night?

    Reply
    • Katie - Wellness Mama

      December 15, 2013 at 1:21 AM

      That is what we do.

      Reply
  5. christine

    December 13, 2013 at 1:16 PM

    Yikes! I just followed this over from FB… and, for what it’s worth, *I* think it’s an excellent article and you’re right–my kids *shouldn’t* have night lights!
    (They don’t, but we live in the city… so they have street lights!)
    I’ve been looking into blackout curtains for my bedroom… with the idea of regulating my monthly cycle with the moon… but you’ve inspired me to get blackout curtains for the kids’ rooms too!
    Thank you! 🙂

    Reply
  6. Rachel

    December 13, 2013 at 9:31 AM

    I’d be interested to know how the moon affects this. We don’t have any blinds in our bedroom (we also live in a rural town so there is no other lights). We don’t have any electronic lights in our bedroom either…just the moonlight.

    I mean, realistically, it’s not like humans ever were in total darkness when sleeping outdoors.

    Thoughts?

    Reply
    • Katie - Wellness Mama

      December 15, 2013 at 1:23 AM

      From my understanding, moon light is fine and helps regulate hormones. It is often hard to get only moon light though, so often it is better to avoid light completely

      Reply
      • Amanda

        December 24, 2015 at 4:12 PM

        Have you tried a low red light? I have read that it mimics fire light, and doesn’t change your melatonin levels. I have them in my home. Thoughts? Sorry if someone has already asked this

        Reply
    • Jennifer L.

      December 21, 2013 at 10:20 AM

      I wonder about the moon light too. Sometimes our room is very bright from the moon, and we have blinds. It’s really hard to keep all the surrounding light from entering our room.

      Reply
    • Sierra

      February 24, 2015 at 11:38 AM

      I was wondering this same thing. If you want to be aligned with the full moon, moonlight is actually needed. I sleep better in full dark, but am looking forward to trying the moon cycling this month!

      Reply
  7. Helen D Staten

    December 12, 2013 at 11:01 PM

    I have nyctophobia, so I have a salt lamp and purple fairy lights in my dorm to help. The light is dim and not sharp, but it gives me the ability to go to sleep in peace. If I’m in pitch darkness, I start having panic attacks. Good ideas though!

    Reply
  8. Lori Appleman

    December 12, 2013 at 8:08 PM

    My kids never had night lights though I kept one in the bathroom. I told them that I’d had monster proof glass installed before we moved in. That actually worked really well. Another trick I’ve heard of but didn’t use was to take a bottle of air freshener and create a custom label for “Monster Repellant.” This works because the smell reminds them that it keeps monsters away.

    Reply
    • Leisha

      July 2, 2016 at 9:43 AM

      A spray bottle on the mist setting with a little lavender oil works wonders too as it has calming properties

      Reply
  9. Vanetta Luke

    December 12, 2013 at 7:30 PM

    Any recommendations for healthy sleep promotion for those, such as myself, who work 12 hour night shifts at the hospital?

    Reply
    • Rita

      February 3, 2015 at 11:17 AM

      I am SO NOT a medical professional, but my guess would be to use blackout curtains when you sleep and also get one of those UV-less special lights that help your body produce the stuff that the sun helps it produce. I’ve had a friend be greatly helped by them who had Seasonal Affective Disorder.

      Reply
  10. Jacqueline Chiapa

    December 12, 2013 at 6:22 PM

    My children did not have night lights at all. My nephew that I cared for for 18 months (51/2 to 7) had a night light but i got rid of it, mostly for the reasons you cite. I have a night light, though not in the bedroom, as I am scared of the dark (a long, complicated story, as I love the outside dark.). What you say makes sense.

    Reply
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