It’s that time of year where the daylight hours are getting shorter and that means making sure your indoor lighting is on point to support your circadian rhythm.
Why does this matter?
Because your entire body runs on your circadian clock.
- Your sex hormones run on your circadian clock
- Your cortisol and melatonin run on your circadian clock
- Your digestion runs on your circadian clock
- Your mitochondria run on your circadian clock
- Quite literally, your entire being runs on your circadian clock.
When the skin and eyes are exposed to natural sunlight (especially morning and midday UVA/UVB), the body initiates dozens of synchronized processes that regulate hormones, neurotransmitters, mitochondrial function, and circadian rhythms.
- Morning UVA/blue light signals the cortisol awakening response which helps you feel awake, regulates blood sugar and sets the metabolism for the day
- UVA stimulates the retina and skin to produce dopamine and serotonin
- UVA liberates nitric oxide causing improving circulation, lowered blood pressure, and enhanced mitochondrial efficiency
- Vitamin D synthesis is UVB dependent and Vitamin D upregulates over 2000 genes related to immune, endocrine and neurological health
- Proper light exposure regulates thyroid via hypothalamic pituitary signaling, reproductive hormones and leptin/ghrelin which controls appetite and metabolism.
- Infrared and UV wavelengths improve ATP production and cellular redox and they enhance autophagy, detox and antioxidant enzyme expression.
- UV exposures modulates T reg cells, decreasing autoimmunity and enhancing innate immunity.
When artificial light — especially blue (460–480 nm) and green (520–540 nm) — enters the eyes after dark, the SCN and pineal gland receive conflicting signals, leading to systemic circadian disruption.
- Blue/green light blocks melatonin release which disrupts the onset of sleep, REM cycles and nighttime cellular repair
- Absence of melatonin increases oxidative stress
- Leads to cortisol dysregulation which causes fatigue, anxiety and impaired stress response
- Lowers ATP production, increases ROS and impairs cell repair
- Insulin and leptin signaling errors leading to metabolic syndrome, obesity and type 2 diabetes
- Impairs the release of growth hormone, LH/FSH and thyroid hormones leading to low libido, irregular cycles, low T, fatigue, hair loss and slowed metabolism.
- Melatonin and serotonin rhythms become desynchronized leading to depression, irritability and brain fog.
- DNA damage accumulates b/c of lack of nighttime melatonin release
- Chronic circadian misalignment weakens the immune system.
Because of modern day technology, our signals have become confused. We now see blue and green light after the sun goes down because of our computers, phones and ceiling lights. It is my belief that healing is nearly impossible without addressing your light environment.
Now, let’s do a little best, better, good, okay scenario for what to do about this situation.
- The best solution? No lights at all at nighttime (candlelight) and no technology at all after sundown.
- A better solution? No screens after sundown, only special red light bulbs used (no other light exposures)
- A good solution? No screens after sundown, using a combo of red and yellow lights. Yellow light bulbs have green light but no blue light so they can still disrupt your circadian rhythmn.
- An okay solution? Red lens blue light blocking glasses after sundown, a combo of red and yellow lights placed strategically throughout the house) and only being on screens if wearing blue light blocking glass (red lenses always after sundown).
My favorites for blue light protection:
- Vivarays- very high quality blue light blocking glasses. I love their 3 in 1 (or 4 in 1 if you wear prescription glasses) because you can use the same pair of glasses and just pop in the color you want to use (yellow, orange, red) depending on the time of day you are using them. Remember that after sundown, you MUST use red lenses.
https://vivarays.com/laurenkeller
Code: twopurplecarrots - Bon charge- my favorites are their blue light blocking glasses, the bedside blue light blocking lamps and clips and their blue light blocking lightbulbs (the red ones) to replace your lamp bulbs. I only use these RED lamps for my bedside tables. These are PERFECT for nighttime feeds as well if you have a little one!
https://www.boncharge.com/?rfsn=7146717.71cd64
code: twopurplecarrots - Block Blue Light – this is my absolute favorite company for light bulbs…the variety they have is amazing! We have the twilight bulbs in our ceiling lights in the living room and all bedrooms and the sweet dreams bulbs (no blue but some green light) in the kitchen, dining room, my office and the bathrooms. It has made a noticeable difference in our sleep quality and relaxation in the evening. They also have blue light blocking glasses and lamps!
https://www.blockbluelight.com/?ref=twopurplecarrots code: twopurplecarrots
Protecting our light environment is just as important as eating organic and drinking clean structured water! Start with 1 or 2 lamps and work up to making your whole house a safe haven for lighting!
In health,
Lauren Keller, APRN, CNM
Owner Two Purple Carrots
https://www.twopurplecarrots.com/
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