Too much light, not enough dark
Are you interested in adding something to your day that does not cost anything or require extra time and is associated with a wide range of potential benefits? Was that a ‘Yes’? Well, read on.
In today’s world, we are surrounded by artificial light, making it challenging to get adequate exposure to darkness. However, darkness is a biological imperative for the balanced coordination of many of our hormonal and metabolic functions. Bright light exposure, especially at night, can wreak havoc on our biological system that developed in concert with the pre-industrial world's day-night cycles.
Insufficient exposure to darkness can suppress melatonin levels. Studies have shown that melatonin is an essential hormone that regulates our sleep-wake cycle, and the pineal gland produces it in response to darkness. Low and dysregulated melatonin levels have been associated with increased risks of various chronic health conditions.
For example, individuals who work night shifts or have prolonged exposure to artificial light at night have an increased risk of developing breast cancer. Melatonin also plays a role in insulin regulation. Short and long-term sleep disturbances have been associated with increased risks of elevated blood sugar, prediabetes, etc.
While melatonin can be purchased as a nutritional supplement, one can also do several things to support the body’s melatonin production.
So how can we ensure that we are getting adequate exposure to darkness at night? Here are some strategies that can help.
Turn down the lights. Set a reminder on your phone for 2-3 hours before bedtime. At this time, start limiting your exposure to light to the best of your ability. Turn off the bright overhead lights and opt for less bright task lighting. If you must use screens, install a blue light-blocking app (I like f.lux). Avoid watching stimulating content as a spike in cortisol from the stress can also block melatonin production.
Consider blue light-blocking glasses. (the cheap kind are fine) If you live with others or in an environment that makes the above changes difficult to implement, consider wearing blue-blocking glasses a couple of hours before bed. These can be purchased very inexpensively online. The least expensive ones often have orange lenses that completely block the blue spectrum. It can feel extreme initially, but you get used to it, and your sleep will thank you.
Use a light meter to determine how much light you are exposed to at night. You can download a free app to turn your phone into a light meter. I use this one, but you can try others. You should get less than 10 lux (the unit of measurement for brightness) of light in the hour or two before sleep to avoid potentially suppressing melatonin levels.
Keep your bedroom dark. If factors beyond your control make this difficult such as streetlights or sharing space with others who may still be up when you fall asleep, consider wearing an eye mask or room-darkening curtains. If you need to get up in the middle of the night to use the bathroom, keep the lighting as dark as possible while staying safe. Consider using motion-activated or plug-in nightlights that illuminate your path but do not require you to turn on all the lights.
To your health
Dr. Nicole Winbush
Sankofa Healing Arts & Functional Medicine
