Happy Friday!
How many of you fell asleep with your phone glowing on the nightstand last night? Or with the TV still on in the background? No judgment. We’ve all been there!
Turns out those habits (along with what sound you hear at night) might matter more to your health than you might think. This week, we're diving into new science on the role of sound and light in sleep quality.
Sweet dreams are made of this. 😴
Today’s headlines:
Total eclipse of the heart. Why your bedroom light matters more than you think
The sound that might help your brain clean house in your sleep
This gut symptom might point to ADHD
A radical new approach to dementia care
What's glowing in your bedroom right now?
Spotlight
The nighttime glow in your bedroom may be linked to changes in the heart
Written by: Rachel Rhee
Your bedroom could affect more than how rested you feel tomorrow morning.
New research links increased nighttime light exposure to thicker heart walls and a higher risk of heart failure, and the bar for "too much light" may be lower than you'd expect.
This could include:
A streetlamp peeking through the blinds
A hallway light under your doorway
A glowing phone screen on your nightstand
What researchers found
In a new study, published in the European Heart Journal, researchers tracked more than 11,000 adults through the UK Biobank, using wrist-worn light sensors to measure exactly how much light reached them while they slept.
They found that people who slept in the most nighttime light relative to the rest of the group had thicker heart walls, and they also showed signs of subtle declines in heart function compared to those who slept in near total darkness.
In fact, the group with the highest light exposure had a 29% higher risk of developing heart failure.
Nighttime light exposure might reduce sleep duration, which could explain nearly half of the link between light at night and changes in heart structure and function (get it?). This suggests your internal clock may play a role in cardiovascular health.
Why this matters
Most people don’t think twice about a little light while they sleep (hence late-night scrolling or Netflix). But this research adds to the evidence that too much night light can have real effects on your heart.
The takeaway: Blackout curtains, an eye mask, or simply setting a time limit for scrolling can be simple ways to make your environment darker, improve sleep quality, and may just protect your heart.
Wellness watch
ADHD might not just be in your head
A new study links ADHD to a range of gastrointestinal issues, including nearly doubled odds of constipation.
Written by: Rachel Rhee
Researchers at the University of Warwick found that people with ADHD were almost 50% more likely to experience gastrointestinal symptoms compared to people without ADHD.
Using combined data from more than 1.9 million people, researchers observed that ADHD had even more distinct links with other conditions. For example:
People with ADHD had nearly double the odds of constipation.
They also had 58% higher odds of irritable bowel syndrome.
People with ADHD were more than four times as likely to experience encopresis (loss of bowel control)
Why this matters
Emotional dysregulation, how you react to stress, irregular eating patterns, and differences in gut bacteria might all play a role. Sleep disruption and certain ADHD medications could also be contributing factors.
At the same time, many adults with ADHD don't know they have it, as it's still widely underdiagnosed later in life.
If you have ADHD and ongoing GI symptoms, mention both during a medical appointment.
And if you have persistent or unexplained gut symptoms, it deserves medical attention, whether or not ADHD is part of the picture.
The takeaway: This is not proof that ADHD causes gastrointestinal symptoms, or vice versa, but persistent GI issues and ADHD often show up as a combination.
If you have one, it may be worth asking your doctor about the other.
In other news
This ‘good’ kind of brainwashing could help clear brain waste as you sleep
Researchers at MIT found that precisely timed short bursts of "pink noise"—a deep, yet gentle sound that sounds similar to steady rain or ocean waves—during sleep can increase the flow of cerebrospinal fluid (CSF), which washes waste out of the brain each night.
How it works
The brain clears out waste like worn-out proteins during sleep using slow, rhythmic waves of CSF.
Researchers found that a quiet 50-millisecond burst of pink noise, timed to the predicted peak of a slow brain wave, increased the size of CSF waves linked to the clearance of brain waste.
Why scientists are excited: Study author Joshua Levitt says: “Brain waste clearance is really important for Alzheimer’s and other forms of dementia, which are caused, in part, by the buildup of molecules like amyloid and tau in the brain.”
Bottom line: The research is still early, and the study included only 14 healthy adults; however, Levitt is hopeful about this research, and his company is developing a wearable to monitor sleep and deliver well-timed sound cues at home.
Short longevity hits
Long-levity
Human Forever
A young Dutch man spent his 20s living in a dementia care home. His mission is to change the standard.
At 17 years old, Teun Toebes first encountered a locked dementia care home. At 21, the Dutch nurse moved into one, where he spent three years living among residents.
Toebes is now the focus of Human Forever, a documentary following him and director Jonathan de Jong across 11 countries to explore better models of dementia care, often where patients get a chance at autonomy, humanity, and normal lives.
It’s radical, but it shouldn’t be: Toebes told Today in Focus that his ‘radical’ approach to care would allow people with dementia to have pets, cook, go outdoors, and participate in the community.
It’s radical in its compassion and normalcy.
Prevention or delaying dementia remains the important goal. But living well should be about preserving independence, connection, and quality of life— for everyone.
New at Livelong
The Livelong Women’s Health SummitTM is next week! This event makes it easy to learn how you can finally get quality sleep, balance hormones, eat for your microbiome, and age gracefully. Join real conversations with the experts bringing it to life.
Here's what's coming:
The Breakthroughs in Women’s Health You Need To Be Ready For
Midlife Doesn’t Have to Suck
Beyond the Step Count: Making Sense of Your Health Data
And more…
What we’re enjoying
Why your workouts stopped working. And what to do instead.
The health question we aren’t asking.
Reader response
We're highlighting your responses to last week's question, featured in What Doesn't Kill Your Mitochondria Makes Your Heart Stronger. We asked:
Which form of “good stress” would you actually try?
Livelong likes it HOT! Sauna was your top response. One reader turns their sauna experience into a double whammy for well-being.
“I love heat and really dislike cold. When it gets too hot, I like having to control my breathing and calm my mind to handle it = meditation!”
Many of you are also game for cold plunges, intermittent fasting, and other good stresses that can make your body adaptable and resilient in the long run.
Keep calm and stress on (a little!).
Thanks for reading! Have a great weekend.
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The information provided about wellness and health is for general informational and educational purposes only. We are not licensed medical professionals, and the content here should not be considered medical advice. Talk to a doctor before trying any of these suggestions.
