THIS common bedtime habit can increase the risk of cancer

Cancer is a leading cause of death worldwide. According to the World Health Organization, about 1 in 5 people develop cancer in their lifetime, and approximately 1 in 9 men and 1 in 12 women die from the disease. One of the factors that contributes to cancer is lifestyle. Well, if you thought only eating ultra-processed food or a lack of physical activity were the factors that increase the risk of cancer, you are mistaken. Lack of sleep can increase your risk of cancer. Here’s how your nighttime habits could influence your long-term health and the risk of cancer

Understanding the body’s biological clock

The body runs on a 24-hour internal clock known as the circadian rhythm, which regulates sleep, hormone release, and other critical biological processes. This internal clock is highly sensitive to light, especially the blue light emitted from screens like smartphones, tablets, and televisions. Without proper sleep hygiene, this rhythm gets disrupted. A 2005 study linked artificial light at night to breast cancer. "The risk of developing breast cancer is about five times higher in industrialized nations than it is in underdeveloped countries. These results suggest that the increasing nighttime use of electric lighting, both at home and in the workplace, may be a significant factor," the researchers noted.

The role of melatonin

When it's dark, the brain produces melatonin, a hormone that helps you feel sleepy. But melatonin also plays a protective role in the body, it helps suppress the growth of tumors. When you’re exposed to artificial light at night, melatonin production is delayed or reduced, disrupting sleep and potentially creating a biological environment that favours cancer growth. A 2021 study also pointed out that exposure to nighttime artificial lights will elevate thyroid cancer risk.

Sleep and cancer

_{(Pic courtesy: iStock)}

Sleep is essential for maintaining good physical, emotional, and mental health. It allows the body to rest, repair, and recharge for the next day. Despite its importance, sleep is often overlooked. In the modern day, many daily habits, including screen time, disrupt sleep. Chronic disturbances in circadian rhythm have been linked to an increased risk of breast, prostate, and colorectal cancers. Night shift workers, who are exposed to light during hours the body expects darkness, are especially vulnerable. If you are not a night shift worker, yet are exposed to artificial lights and screen time, the risk still exists. The exposure to blue light from the screens sends the wrong signal to the brain, suppressing melatonin and delaying natural sleep cycles.

What to do?

Getting adequate sleep is the key to reducing the risk of cancer and other chronic illnesses. By following some sleep hygiene practices one can reduce this risk. This includes:

• Limiting screen time at least two hours before bed
• Dimming indoor lights after sunset
• Sticking to a consistent sleep schedule
• Using the night mode on devices or amber-tinted glasses to limit blue light exposure
• Create an environment that promotes sleep, such as no harsh lights, or noise.

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