Sleep

A friend forwarded this Email to me- "I just finished reading the most fascinating book called Lights Out: Sleep, Sugar, and Survival by Wiley and Formby, which discusses how light pollution is damaging the health of animals and humans alike. You may have heard how the frogs and toads have been disappearing from swamps near lit soccer fields. It has also been documented that during solar eclipses, animals go to sleep, thinking it is night time. When you return to nature by going camping, have you noticed how you tend to crawl into the sleeping bag soon after it is dark, as there isn't much else to do when you can't see anything. We too, are beings that evolved living by the rules of nature, and to be healthy, we still need to live that way. It is not that long ago that the lights were turned on in our cities, and our physiology has not yet adapted to this new reality. Our bodies work in complex system of feedback loops that act like checks and balances. When systems get out of balance, our bodies don't function optimally physically or psychologically. Today's modern lifestyle means we can keep the lights on all night, sugar is always available to us to eat, and things like sitting in traffic jams can cause our stress hormones to go through the roof, so hormonally most of us are WAY out of balance.

Just like the frogs, every cell in our body is light sensitive, and hormones are activated or deactivated and neurotransmitters such as serotonin and dopamine are released daily according to the light or lack of light sensed by our cells. The hormones that depend on a lack of light to function tend to be our "rest and repair" hormones, and the hormones that are activated by light tend to be the "coping with stress" hormones. When we stay up too late at night with the lights on, long after the sun has gone down, we don't get enough hours of tissue repair and immunity building. And on the flip side, with the extended hours we spend in the light, the stress hormones that are supposed to be active during the day only, wind up working overtime. There is no balance in the daily cycle between the day hormones like cortisol, insulin, and the night hormones like the antioxidant melatonin and the immune builder, prolactin. So we are stressed and tired, in a weakened state with poor immunity, and therefore we are sitting ducks for sickness and disease.

Resist the temptation of regularly taking melatonin supplements (your night time repair hormone) as doing so would unfortunately eventually result in your pineal gland shrinking and your body being unable to produce its own melatonin. Dimming the lights and wearing rose-coloured glasses in the evening can increase melatonin production, but the bottom line is to get the critically important hormone balancing as well as the tissue repair and immune improvement, we need to get to bed in complete darkness at a reasonable hour, such as 10pm. Any light leaks will shut down melatonin, which in turn, will shut down prolactin. In the summer when the light is long, we can stay up a little longer, but once the sun goes down, bed should soon follow."

So, my blogger friends, in order to get a good night's sleep, you need to sleep in complete darkness. If there is a street light outside your window shining into your bedroom, you will sleep much better if you get light-blocking drapes. Use night lights with red bulbs so if you need to get up to go to the bathroom, you can do so without turning on the lights, which would result in the shutting down of your sleep hormone melatonin, making it harder to get the rest you need. Our bodies are very sensitive to light, and any light shining on any part of our skin makes our body think it is morning, resulting in the hormone cortisol being released to help give us the energy we need to begin our day. This is not the best situation if it is 2 AM. So go to bed turning out the lights by 10h30pm at the latest, sleep dark and sleep well. For more information on the effect of light and our sleep patterns, please enjoy the book Lights Out! by Formby & Wiley. Good Night & Sweet Dreams.