Light's effects on melatonin, cortisol, sleep

Chronic disease isn’t just caused by what you eat. In this video, uncover the indoor lighting dangers you probably don’t know about! Find out how to stop circadian rhythm disruption, melatonin suppression, and other modern lighting health problems.

Download Dr. Berg’s Free Daily Health Routine: https://drbrg.co/46POGyB

0:00 Introduction: Artificial light health effects

1:45 Lux explained

2:50 Why indoor lighting is bad for your health

4:36 Indoor lighting and melatonin suppression

4:57 Indoor lighting and sleep

7:44 How to improve sleep and reduce circadian rhythm disruption

Light affects the circadian system, which in turn influences your mood, metabolism, hormones, sleep, and more. The circadian rhythm is a clock controlled by light and dark signals.

In our modern-day environment, the days are too dim and the nights are too bright. During the day, sunlight is filtered through glass, preventing exposure to UV and infrared light, and at night, we’re exposed to LED lights, TVs, phones, and tablets. We’re dealing with a lack of contrast!

Historically, humans were exposed to significantly more light during the day and minimal light at night. Modern lighting leads to melatonin suppression and affects your sleep and cortisol levels.

Most people are not getting the restful sleep that they need. This affects the metabolism, insulin, blood sugar, and mood. Research has shown that bright nighttime light exposure can increase your risk of type 2 diabetes. Increasing sunlight exposure alone can improve your blood sugar, while evening bright light exposure can worsen it.

Constant lighting is even considered psychologically harmful. Humans have evolved with significantly more light contrast, so we’re dealing with an ancestral mismatch.

To restore your circadian rhythm and combat the harmful effects of indoor lighting, try the following:

1. Make your days aggressively brightEnsure adequate sun exposure before noon, and avoid wearing sunglasses.

2. Make the night genuinely dark Turn off overhead lighting, use soft night-lights, and dim screens 3 hours before bed.

3. Restore contrast Focus on bright light during the day and remove light sources from your room at night. Replace light bulbs with incandescent lights if possible.

Addressing the problems with modern light is one of the easiest ways to improve sleep naturally and restore your circadian rhythm.

Dr. Eric Berg DC Bio:

Dr. Berg, age 60, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the Director of Dr. Berg Nutritionals and author of the best-selling book The Healthy Keto Plan. He no longer practices, but focuses on health education through social media.

Disclaimer:

Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients, so he can focus on educating people as a full-time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose, and it is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.