Insomnia : how lighting affects

Insomnia : how lighting affects
According to recent studies, the bright artificial light can increase the likelihood of insomnia, as well as chronic diseases such as diabetes and hypertension.

Each time, turning on the light after sunset, we break the sleep hormone balance which affects the different functions in the body and has the potential to increase the risk of developing type 2 diabetes and hypertension.

As it turns out, the limitation of light in our daily lives can play a role in reducing the risk of serious diseases such as diabetes and hypertension.

According to recent studies too bright light after dusk may increase the risk of various chronic diseases

Each time, being at home and working on his body with an electric light after sunset, we can change the balance in the body of such an important matter assleeping hormone that influences various functions of the organism, and can potentially increase the risk of developing type 2 diabetes and high blood pressure.

Insomnia and light: a study

After a little research,

which is published in the March issue of the Journal of Clinical Endocrinology & amp;Metabolism, the researchers found that the electric light at night suppresses the sleep hormone - melatonin, which is also involved in regulating our blood pressure.Previous studies have found that people suffering from insomnia are often faced with such a problem as high blood pressure."Every day, millions of people choose to turn on the lights before going to bed and leave him even for the duration of sleep," - says Joshua Guli, PhD, lecturer of the department of medicine sleep Breyhema - Women's Hospital in Boston."Our study shows that the ambient light has a strong suppressive effect on the hormone melatonin. This could, in turn, affect the quality of sleep and the body's ability to regulate body temperature, blood pressure and blood glucose levels."

researchers watched 116 adults between the ages of 18 and 30, were placed in a room with an ordinary artificial light or in a room with subdued light for 8 hours before bedtime.They repeated this for five days.To measure the concentration of melatonin in the study participants, the researchers introduced into predplecheya adult participants catheters and measured hormone levels in the blood of every half-hour.The impact of conventional electric light reduced the time melatonin 90 minutes, compared with the group that was exposed to dim light.The participants, who were placed in a normally lit room during those periods of time when they usually sleep, there was a 50 percent decrease in melatonin production."Given that it has been suggested that chronic suppression of melatonin in response to light increases the risk of developing certain types of cancer and that the receptor genes to melatonin are associated with diabetes type 2 diabetes, the results of our research is important for the health of the workersthat have shift work After they have for many years exposed to artificial light at night ", -. Gulya said, noting that additional research is required suppression of the melatonin formation and the risk of this for our health.

What does all this mean?Although it is unlikely that most people are completely restrict yourself from artificial lighting at dusk and at night, there are a number of ways that can help to conserve natural melatonin formation under control.As further research is needed to explain the effect of the night-light on the development of diabetes and high blood pressure, and other studies related to the permanent night lighting, examined the effect of light on the body and as a result the impact of the occurrence of cancer, it is better today to make the right choicein respect of lighting at home or at work in any given situation.

How to beat insomnia by regulating

  • lighting Be zdravomyslyaschi regarding color and amount of Kelvin

to sleep much more favorable to the soft light from both the bulbs or lamps with the same brightness as compared with the light coming from lamps with a bluishshade, their white-blue light suppresses the production of melatonin.So, to give preference to a soft light in the evening.The light from incandescent lamps may have less effect on the hormone levels in your body of sleep compared to light from the energy-saving or LED lamps;although they save more energy!So, if you shop for eco-friendly bulbs, choose those that do not emit a lot of blue light.Blue light adversely affects the synthesis of melatonin.For lighting in the bedroom, or other areas of the house, where you often spend time after sunset, select bulbs with warm light.For example, warm light in incandescent lamps emit about 2,700 K, but already cold 3500K emits light.

CFLs are mostly blue, green and red bands of light, so they fall into the middle of the acceptable range.LED bulbs are the most environmentally friendly, but they have more blue light.The good news is that companies are beginning to manufacture LEDs with warm light range, and they will become more accessible.The main thing is that the light was so dim as possible, regardless of the type of lamp, light level should be as low as possible but still sufficient for what you can read.

  • Turn off the bright light before bedtime.

Avoid bright light and dim the lights turn on for about 1-2 hours before bedtime

  • Make sure your children in the body produced enough melatonin.

If you have children, enter the curfew and turn off televisions, computers and mobile phones, at least an hour before bedtime.

  • Do not put a TV in your bedroom.

The bedroom should not be a TV in order to avoid falling on you light cool colors before going to bed.And it is not necessary to place where computers and other electronics.Instead, just relax in the dimly lit room before going to bed, for example, do breathing exercises, meditate, read, take a hot bath, or drink beverages containing caffeine are not.If you are watching TV at night, then the best option would be to sit as far away from the screen.

  • scattered light from the street lamps, alarm clocks, and other electronics that are lit throughout the night can affect your sleep, especially if they are built bulbs blue.

Blue light is more likely to suppress the production of melatonin than the same amount of red light photons.Turn your alarm clock to the wall or cover it with a piece of cloth, clothing, wear a mask for the eyes, hang curtains dark shades, to sleep in a fairly dark room during the night.

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