The Dark Side of Ambient Light: Understanding the Detrimental Effects on Health
Artificial light at night (ALAN), from a night light or streetlights coming in through your window, can have a negative impact on our health. Recent studies have shown that ambient light can disrupt our Circadian Rhythm and lead to various health problems, such as sleep disturbances, depression, certain types of cancer, increased risk of cardiovascular disease, and type 2 diabetes.
One of the main ways that ALAN affects our health is by suppressing the release of the hormone melatonin, which regulates our sleep-wake cycle. This can lead to sleep disturbances and interfere with the quality of our sleep. Melatonin helps our body prepare for sleep by reducing our body temperature, slowing down our metabolism, and reducing our heart rate. It also helps to regulate our immune system and our digestive system. By disrupting melatonin release, ALAN can have far-reaching impacts on our health, including an increased risk of type 2 diabetes. Research has shown that exposure to ALAN can negatively impact our insulin sensitivity and glucose metabolism, leading to increased blood sugar levels and an increased risk of type 2 diabetes.
Fortunately, there are steps we can take to mitigate the effects of ALAN on our health. One simple solution is to practice Horizon Gazing which is to spend time exposed to the natural light in the morning. I wrote about this in my last blog. CLICK HERE if you missed my blog on HORIZON GAZING. This helps to reset our Circadian Rhythm and regulate our melatonin levels. Another solution is to use blackout curtains or an eye mask when sleeping, to block out any ambient light that might be present in the room. As a mother of five, the reality is, my younger girls feel safer with a night light in the house. CLICK HERE to see the EYE MASK that I personally use. By doing this, we can help ensure that our sleep-wake cycle remains regulated and that we are getting the quality sleep that our bodies need to function at their best.
In conclusion, it's important to be aware of the potential negative impacts of ambient light on our health and to take steps to protect ourselves from its detrimental effects. By doing so, we can help to ensure that we are getting the restful, rejuvenating sleep that our bodies need.
References:
"Light at Night, Circadian Disruption and Type 2 Diabetes" - Endocrine Reviews, 2018 "Light at Night and Risk of Type 2 Diabetes: A Systematic Review and Meta-Analysis" - Journal of Diabetes Research, 2016 "The Role of Light Exposure in Modifying the Associations between Sleep, Glucose Metabolism and Inflammation in Humans" - Frontiers in Endocrinology, 2020.