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We often hear about the things that affect our health – diet, exercise, the amount of sleep we get. But what about the amount of light we encounter daily?
According to a study by Flinders University postdoctoral researcher, Daniel Windred, too much light at night and not enough daylight is taking years off of our lives.
Windred and his team collected data from close to 90,000 people in the United Kingdom. Participants were fitted with a light sensing device on their wrist to measure potential health risks. The analysis predicted the risk of dying over the next eight years based on exposure to light.
“We found that people exposed to the brightest nights had a 21-34% higher risk of premature mortality,” Windred told NPR.
Adversely, bright days were associated with lower mortality. Participants with the highest daylight exposure had as much as 34% decreased risk of untimely death. Windred’s research reflects decades of evidence that show inappropriately timed light can be hazardous (his studies suggest getting bright light in the dead of night, specifically between 2 a.m. and 3 a.m., was the most harmful). Mental illness, cancer, and metabolic and cardiovascular-driven disease can all be linked to this overexposure.
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Dr. Charles Czeisler, a longtime circadian researcher at the Brigham and Women’s Hospital and Harvard Medical School, weighed in on Windred’s findings.
“I think that this is a very exciting milestone. We’re not talking about a marginal change in your risk of death, or your risk of heart disease or diabetes. We’re talking about huge increases in risk associated with an easily modifiable factor.”
Czeisler’s lab shows blue-enriched light – coming from a tablet or a smartphone – even before bedtime can disrupt your circadian rhythms. The good news is that daylight can help synchronize our circadian rhythms and even be protective.
How to Regulate Your Circadian Rhythm
The circadian rhythm, often referred to as our biological clock, is influenced by the cycles of light and darkness. A well-regulated circadian rhythm helps optimize various bodily functions, including metabolism, hormone production, and cognitive function. By embracing the natural contrast of dark nights and bright days, we can support our body’s natural rhythms and enhance our health.
The National Heart, Lung, and Blood Institute says the most common treatments for circadian rhythm disorders involve simple lifestyle changes. They offer the following suggestions to get your circadian rhythm in check.
- Establish a bedtime routine. Sleep in a cool, quiet place and follow a relaxing bedtime routine that limits stress. These practices, along with regular sleep and waking times, can help you fall asleep faster and stay asleep longer.
- Get regular physical activity. Physical activity is one of the best ways to maintain physical, mental, and emotional health. Avoid exercising close to bedtime, which may make it hard to fall asleep.
- Keep an eating schedule. Regular mealtimes help synchronize your body’s natural clock.
By prioritizing natural light exposure during the day and embracing darkness at night, we can enhance our sleep quality, boost our mood, and support our overall health.
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