These Christmas lights are a ‘sleep hygiene disaster’ – what to use instead

So much for dreaming of a bright Christmas.

Festive lights take center stage on most Christmas trees, but a UK sleep specialist says your dazzling screen could be disrupting your sleep.

Isaah Reese, operations manager for mattress company Winstons Beds, reveals the types of holiday lights that are a “sleep hygiene disaster” and how to change your decor to support satisfying snooze.

Goodbye, Blue Christmas

“Bright, flashing or blue Christmas lights before bed are a sleep hygiene disaster,” Reese told SurreyLive this week. “They mess with your brain, suppress melatonin, the sleep hormone, and make it harder for your body to rest.”

Blue light has a short wavelength and high energy, meaning it increases alertness and mood. This can be great during the day, but at night, it can throw off the body’s 24-hour biological clock.

Sunlight is the largest source of blue light – it can also be found in LED TVs, computer monitors and smartphones.

Excessive 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 some 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 soothing,” he explained.

Screw it, it’s Christmas

One way to mitigate potential sleep disruptions is to turn off the Christmas lights before bed.

“Give your melatonin production a chance to kick in by turning off blue, colorful or flashing lights at least two hours before bed,” Reese told SurreyLive.

Fire safety educators recommend purchasing a timer that will turn off the lights 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.

Happy and bright

If you like Christmas lights with a whole watt, there are still ways to achieve a tree glow.

“Warm-toned lights in shades like red or soft white are much less distracting,” Reese said. “Studies have found that red light, in particular, can improve sleep quality by helping the body to relax and enter a state of rest more quickly.”

Research on the positive effect of red light on sleep has produced mixed results, but experts say at least red light doesn’t disturb sleep as much as blue light.

Reese also likes warm white lights, which “provide a soft glow that’s less harsh than bright white or blue tones.”