Springtime, Light, and Circadian Disruption
Traditions around the world mark the arrival of Spring with celebrations of Equinox. For people in the northern hemisphere, it brings the promise of longer, brighter, warmer days, and the presence of fertility and new growth on the land. For centuries, humans have tracked the progression of the sun, and aligned every aspect of their lives to the amount of light present in the sky. The daily, monthly, and seasonal shifts in sunlight have fundamentally shaped us as human beings; the health of our bodies and minds, our rituals and religions, our farming practices, and cultures as a whole.
Light is key to life on Earth. It is the primary determinant of biological rhythms in mammals and influences every single aspect of our bodily function, including sleep, metabolism, mood, hormonal balance, digestion, cardiovascular health, fat and sugar metabolism, fertility, immune function, neurological balance, and more. Because light has such a great influence on our bodies, it can also be considered a “toxin” when encountered in excess – i.e. the timing, quality, and quantity of light exposure is important for health (and disease) in humans. In modern society we use synthetic lighting to allow us to work and socialize later into the night. This exposure disturbs our physiology and behaviors and creates an imbalance between our circadian clock and wake-sleep cycles, something known as circadian misalignment.
Other things influence circadian rhythms in addition to light, including physical activity, social stimuli, stress, EMFs, exogenous chemicals, heavy metals, and food intake. We normally modulate energy so that wakefulness, activity, and food intake are promoted during the day, and sleep, inactivity, and fasting occur during the night. This means, for example, that eating at inappropriate times (i.e. nighttime) overrides the circadian system and can lead to digestive dysfunction, increased blood sugar, high cholesterol and increased risk for obesity, metabolic syndrome, and diabetes.
This is an important concept to understand, because circadian misalignment has far-reaching implications, beyond just ‘a poor night’s sleep.’ As we move into Spring, we have the chance to celebrate the power and presence of light in our lives. If we understand the influence light has on our bodies, then we can utilize it as a medicine, instead of a poison. Below are some suggestions for harmonizing your circadian rhythms. They will help you to harness the benefits of light while avoiding the deleterious effects of improper exposure.
Most importantly, expose yourself to natural sunlight during the day. This helps to regulate your circadian rhythm, boosts your mood, and increases Vitamin D levels.
Ambient or artificial light at night blocks production of melatonin, which we know is necessary for a good sleep. Begin reducing blue and artificial light exposure starting at sunset, or 2-3 hours before bed. Try using candles or other dim lights instead.
Sleeping in a dark room helps to regulate circadian rhythms. Try sleeping with blackout curtains or an eye mask.
Practice “no artificial light weekend” in the comfort of your own home or go out camping as a way to reset circadian rhythms.
The earth’s sun gives off about 25% blue light, while LED light bulbs, computer screens, cell phones, and televisions give off blue light levels at 35%. This blue light blocks the melatonin levels at night, which compromises melatonin production while you sleep. Melatonin helps you sleep, but it's also important in detoxification, rebuilding, and rejuvenation. Remember this when you pick up your phone before bed for one last glance through your inbox. Is it worth it?
Use apps and screens on your computers and phones to help block blue light, especially when you plan to work later in the day.
Utilize prayer, meditation, routine, and transition rituals as a form of technology and a way to help support circadian rhythm regulation. We are incredibly powerful when we bring our intention and awareness to something. What might be possible if we bring our awareness and intention to aligning our physiology with the natural cycles of life?
Making these adjustments will help to optimize all other treatments and therapies you are currently completing and support your overall vitality and wellbeing. Wishing you the best in health this Spring!
With love, Dr. Lisa