@ Chris Patrick
2025-02-26 03:55:21
For most of human history, when the sun went down, our bodies knew it was time to rest.
Today?
We flood our environment with artificial light.
**Think bright LED lights, screens, street lights, and car headlights** late into the night.
Satellite detectable light increased globally by nearly 50%, from 1992 to 2017.
Its even worse indoors with phones, TVs and down lights.
The result?
→ Chronic fatigue
→ Poor sleep quality
→ Late-night cravings
→ Sluggish metabolism
→ A potential higher risk of [metabolic syndrome](https://academic.oup.com/jcem/article-abstract/98/1/337/2823288?redirectedFrom=fulltext&login=false), [type 2 diabetes](https://pubmed.ncbi.nlm.nih.gov/39070751/), [depression](https://www.sciencedirect.com/science/article/abs/pii/S0048969722022781), [obesity](https://www.sciencedirect.com/science/article/abs/pii/S0013935120305302), [cancer ](https://acsjournals.onlinelibrary.wiley.com/doi/full/10.1002/cncr.33392)and [Alzheimer's](https://link.springer.com/article/10.1007/s11357-023-00932-0).
The earth at night, Source: <https://www.ranken-energy.com/index.php/2017/11/30/the-earth-at-night/>
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### Why is ALAN detrimental to human health?
Your body runs on light signals.
Natural sunlight during the day tells your body to produce hormones, be alert and burn energy.
Darkness signals rest and recovery.
Artificial light tricks your brain into thinking it’s still daytime.
It does this because it contains a high proportion of **isolated blue light wavelengths.**
This throws off your body’s natural rhythm, leading to:
→ **Melatonin suppression**
Blue light (and green light to a lesser extent) blocks the production of melatonin, our 'sleep hormone'.
*Melatonin is so much more than a sleep hormone.*
It is one of the body's most powerful antioxidants, offering **anti-inflammatory** and **anti-cancer properties**, supporting immune function, regulating cholesterol, and playing a vital role in the thyroid, pancreas, ovaries, testes, and adrenal glands.
→ **Increased cortisol at night**
High cortisol (stress hormone) at night leads to poor blood sugar control, fat gain, and cravings.
→ **Insulin resistance**
Artificial light exposure at night reduces insulin sensitivity, increasing fasting blood sugar and making it harder to lose fat.
→ **Disrupted circadian rhythm**
Your metabolic processes become out of sync, leading to low energy, brain fog, and sluggish metabolism.
I must mention that blue light exposure from the sun during daylight hours is good for you.
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### The difference between blue light & firelight
Before artificial lighting, our ancestors only had firelight and candlelight, and more recently, light from incandescent bulbs after sunset.
These **warm, red/orange light sources** allowed melatonin to rise more naturally, signalling rest and repair.
Limited blue light → Increased Melatonin production → Deep sleep, metabolic repair and a lower risk of chronic disease.
Unlike modern LEDs, these light sources also emitted **infrared light**, which supports **cellular repair, circulation, and counters some of blue light’s harmful effects.**
**Modern artificial lighting?**
LEDs & Screens → high blue light exposure → Melatonin suppression → Poor sleep, metabolism and increased risk of chronic disease.
Reduced melatonin production means **delayed sleep onset, less REM sleep, impaired immune function, disrupted hormone regulation, and taking longer to wake up properly.**
Source: <http://spie.org/newsroom/5070-candlelight-style-organic-leds-a-safe-lighting-source-after-dusk#B1>
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### How to fix your light exposure after sunset
The good news?
You can control your light environment easily after sunset.
I'm not going to tell you sit in darkness or don't watch TV ever again.
Do this instead:
**1. Dim the Lights**
Bright overhead LEDs confuse your body clock, while warm, low-intensity lights support melatonin.
Use warm, red/amber, low-intensity bulbs, which are rated 3000k (Kelvin) or lower. (*See image below*), instead of bright LEDs.
Incandescent bulbs are useful and they will bring infrared back into the picture, if you can source them.
My personal favourite are these ***blue light free bulbs lower than 3000k*** [here](https://www.blockbluelight.com.au/collections/sleep-enhancing-lighting?sort_by=manual).
Candles are another option but more hassle and less safe.
Aim for below 3000K Source:<https://mr-led.co.uk/blogs/resources/an-illustrated-guide-to-led-colour-temperatures>
**2. Position lighting closer to the floor**
Overhead lighting mimics the sun and signals wakefulness.
Instead, position lamps lower, on tables or the floor to mimic firelight and signal relaxation.
**3. Wear blue light blocking glasses**
If you use screens at night, blue light-blocking glasses are simply non-negotiable.
They block blue light reaching your brain which prevents melatonin suppression and helps to protect your sleep & recovery.
Look for lenses that block 100% of blue and green light for maximum effect. Beware of cheap ‘blue light blocking’ glasses with clear lenses, these don’t block blue light.
Red lens 100% blue light blocking glasses
**4. Use a red filter on your screen**
Use apps like [f.lux](https://justgetflux.com/), [One Tap Zap](https://www.1tapzap.com/#), or red filters on your phone/tablet/computer to minimise blue light exposure.
Also reduce the brightness after sunset.
**5. Limit screen use**
I know I know, not always possible. Just make sure you are wearing blue light blocking glasses and have your light filter on.
For what it’s worth, **TV is much less detrimental than late-night phone use, which keeps your brain wired when it should be winding down.**
Reading is a good swap before bed.
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The easiest way to improve sleep, metabolism, and long-term health?
**Start by controlling your evening light exposure, and your body will naturally work better.**
\-Chris
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