DR. DHAI BARR
AGING SOLUTIONS -Blending Art, Beauty, and Health
  • Dr. Dhai Barr
  • About Dr. Barr
  • REGENERATIVE HAIR GROWTH
    • Hair Loss
  • Weight Loss, Diet and Nutrition
  • Aesthetic Medicine
    • PRP "Platelet Rich Plasma"
    • Microneedeling
    • FACE
  • Functional Medicine
  • Blog
  • Dr. Dhai's Recommended Supplements
  • ArqueDerma

Plenty of sunlight needed for a good night’s sleep

10/8/2017

0 Comments

 
Picture
It’s now common knowledge that nighttime exposure to computer, tablet, and TV screens sabotages sleep —the light they emit simulates sunlight, thus suppressing sleep hormones. However, plenty of daytime sunlight is vital for good sleep.  Most of us don’t get near enough sunlight.  

Research shows the average person spends less than an hour a day outside. For shift workers it’s even worse. Lack of exposure to sunlight inhibits production of melatonin, a hormone that puts us to sleep.

A Finnish rat study observed one group living under fluorescent lighting and another group exposed only to sunlight through windows every day. While both groups received the same duration of both light and darkness during the study, the rats exposed to sunlight produced significantly more melatonin.

It’s not that the artificial light was detrimental. It simply wasn’t strong enough — the sunlight was more than seven times brighter than the fluorescent light. This is what boosted melatonin production. Researchers assert variation of light throughout the day, from dawn to dusk, also supports healthy melatonin production.

During a sunny day, lux levels (which measure the intensity of light) reach 50,000. Compare this to indoor lighting, which ranges in the low to mid hundreds at the most. For most of human history we have lived with natural light and it plays a significant role in the function of the body and brain.

Why melatonin and light rhythms are so important
Anyone who has suffered through insomnia and sleep deprivation understands the importance of sufficient and quality sleep.

However, melatonin and our sleep-wake cycle (also called circadian rhythm) are intertwined with every system in the body, affecting much more than how rested or tired we feel. Heaps of studies point to the importance of a healthy sleep-wake cycle for overall immune, hormonal, and mental health.

For instance, one study found that women suffering from PMS show chronically low melatonin levels. Just two hours a day of exposure to sunlight increased their melatonin levels and relieved their symptoms.
A German study showed subjects with mood imbalances exhibited healthier serotonin levels after just one week of light therapy.

Another study showed subjects experienced a 160 percent increase in melatonin at night after just a half hour of exposure to bright light from a light box.

How to get enough outdoor light in an indoor world
It’s not easy getting enough sunlight when you’re indoors all day working or going to school. But it’s vital for healthy sleep, brain function, and metabolic function to get enough light exposure.

Some solutions are obvious — spend time outside as much as you can. Eat lunch outside and go for a walk on your breaks. Maybe you can even work outside on your laptop if your job is portable.
If possible, work near windows that get plenty of natural light. One study showed employees working near a window received twice as much light as their coworkers who didn’t and hence enjoyed more sleep.

If sufficient exposure to natural light isn’t possible, indoor light therapy has been shown to help relieve sleep and mood imbalances.

Look for a light box that delivers plenty of lux and is big enough for sufficient exposure. The Center for Environmental Therapeutics provides criteria for purchasing a reliable light box, which they recommend using for at least a half hour in the morning. 
 
 
 
 


0 Comments



Leave a Reply.

    Author
    Dr. Dhai Barr has spent her life touring France, Canada, and the United States learning her craft from the masters of medical aesthetics. She believes that health and vitality are the foundation of beauty.

      Sign up for Updates

    Subscribe to Newsletter

    Archives

    July 2020
    June 2020
    May 2018
    April 2018
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    November 2015
    October 2015
    September 2015
    September 2013
    May 2013
    April 2013
    March 2013
    February 2013

    Categories

    All
    320 Oswego Pointe Drive
    Aesthetic Arts
    Center For Traditional Medicine
    Cholesterol
    Dr. Barr ND
    Hcg Diet
    Hdl
    Ldl
    Melanoma
    Nutrition
    Skin Cancer
    Skin Care
    Skin Care In Portland Or
    Support Group

    RSS Feed

    Blogs Worth Reading

    foodpolitics.com
    foodsaftynews.com