Despression: Sleep and Melatonin; total darkness

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Here is another interesting factor about sleep.  Melatonin, another hormone, is produced in the pineal gland. Researchers tell us that melatonin is what helps us to fall asleep and to sleep well.

The level to which melatonin rises during sleep depends upon how much light there is in the room. Light interferes with production of melatonin. Therefore, light interferes with our sleep.

Since melatonin rises to a higher level in total darkness, we should sleep in a completely dark room.  Researchers have shown that even the LED of a digital clock beside the bed or the tiny light of a transformer attached to a computer in your bedroom is enough to depress the production of melatonin. They suggest covering those things with a towel to block out the light.

Although we are considering depression, there is another benefit of sleeping in total darkness. High levels of melatonin have been found to reduce the incidence of breast cancer in women. Low levels of melatonin are thought to contribute to breast cancer. So we have much to gain by arranging to sleep in complete darkness.

A light-blocking mask works for some people. Light-blocking drapes at the windows of your bedroom also work well. They need to put you completely in the dark, to the point where you can’t see your hand in front of your face. In case you need to get up during the night, you can keep a flashlight on the nightstand, a lamp beside the bed, or a motion-detector night light that turns on when it senses motion and off when you are back in bed.

We need to sleep early, and at least 7 or 8 hours. In order to do that, we should consider exercising as early as possible rather than late, going to bed as soon after sundown as is practical so that we get the majority of our sleep before midnight—and block out light from our bedroom.

Arlean Kelley © June 21 2009 All rights reserved. Used by permission.

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