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--- health:circadian-rhythm [2018/08/10 20:32]
marcos [Midnight Snacks]
+++ health:circadian-rhythm [2021/11/16 04:03] (current)
marcos
@@ Line 1: / Line 1: @@
-==== Circadian Rhythm ====
+====== Circadian Rhythm ======
 https://en.wikipedia.org/wiki/Circadian_rhythm
+\\
+\\
-==== Reduction of Blue Light at Night ====
+====== Reduction of Blue Light at Night ======
-See here: http://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side\\
+The circadian rhythm can be influenced by the spectrum of light incident on the retina.  By mimicking the hues of light present as the sun's angle with the earth changes, a more natural lighting can be achieved.  The most pronounced effect is from the reduced blue light in the evenings.  Further reading: http://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side\\
-You can buy lights that control the output spectrum.  Not too many products seem to be available yet (as of june 2016).  GE sells a light for night, and a light for morning separately, most surely so they can sell one that does it all later, and make more money along the way.\\
+Strategies for lowering your exposure to blue-light:
+. Adjust light from your screens by using these apps:\\
+[[https://justgetflux.com |Flux]]\\
+[[https://play.google.com/store/apps/details?id=com.urbandroid.lux&hl=en |Twilight for Android]]\\
+[[https://www.androidheadlines.com/2016/03/google-re-adds-night-mode-new-red-filter-in-android-n.html |Later versions of Android have a night mode built-in]]
+. Use anti-blue light glasses
+. Switch to blue-filtering light bulbs and lamps
+. Rest your eyes by limiting screen time to at least an hour before you sleep
+++++ Click here for a collection of links to products that control the spectrum of light: |
+https://nymag.com/strategist/article/blue-light-free-lightbulbs.html\\
+https://www.biohackerslab.com/reviews/best-sleep-light-bulbs/\\
+https://lowbluelights.com/lighting-products/\\
+https://www.verywellhealth.com/best-blue-light-blocking-glasses-4579815
 http://www.usailighting.com/circadian-rhythm-lighting\\
 https://www.kickstarter.com/projects/364176964/silk-by-saffron-smart-led-lighting-bring-sunlight
+++++
+\\
-==== Adjusting the Light from Your Screens ====
+====== Midnight Snacks ======
-[[https://justgetflux.com/|Flux]]\\
+[[health:fasting#intermittent-fasting-or-time-restricted-feeding-trf|My eating schedule]] has been to wait 16 hours after the last meal, and then eat all I want until I go to bed.  However, I like to stay up late, reading or working on projects, and I end up craving a "midnight snack".  In fact, sometimes I want to eat right before bed, because a full tummy is comforting and I like to go to bed feeling satisfied.  Also, I noticed I tended to want sweet things for the midnight snack.  Which would make sense given [[https://www.psychologytoday.com/blog/the-antidepressant-diet/201008/serotonin-what-it-is-and-why-its-important-weight-loss | this study]], that concludes eating something sweet before bed increases serotonin.  After the midnight snack, the next day is really tough to not eat for 16 hours, since it means not eating until after 4pm.  I suspected my ability to stay up late was fueled, at least in part, by sugar.
-[[https://play.google.com/store/apps/details?id=com.urbandroid.lux&hl=en|Twilight for Android]]
-==== Midnight Snacks ====
+A little googling led me to articles, including [[http://www.theatlantic.com/health/archive/2014/09/the-science-of-the-midnight-snack/380510|this one by The Atlantic]], which states that: " One reason for this is fluctuation in the hormone cortisol, which tells the liver to release sugar into the blood. Because we don’t need as much energy at night, cortisol levels decrease, telling our bodies that it’s time to go to sleep—when we stay awake, though, we’re driven to compensate for the resulting blood-sugar drop by eating food. "  [[http://www.npr.org/sections/thesalt/2013/01/30/170591028/to-maximize-weight-loss-eat-early-in-the-day-not-late|One study]] has shown that those who didn't eat late, lost more weight than those who did, even eating the same amount of calories.\\
-[[health:intermittent_fasting|My eating schedule]] has been to wait 16 hours after the last meal, and then eat all I want until I go to bed.  However, I like to stay up late, reading or working on projects, and I end up craving a "midnight snack".  In fact, sometimes I want to eat right before bed, because a full tummy is comforting and I like to go to bed feeling satisfied.  Also, I noticed I tended to want sweet things for the midnight snack.  Which would make sense given [[https://www.psychologytoday.com/blog/the-antidepressant-diet/201008/serotonin-what-it-is-and-why-its-important-weight-loss | this study]], that concludes eating something sweet before bed increases serotonin.  After the midnight snack, the next day is really tough to not eat for 16 hours, since it means not eating until after 4pm.  I suspected my ability to stay up late was fueled, at least in part, by sugar.  A little googling led me to articles, including [[http://www.theatlantic.com/health/archive/2014/09/the-science-of-the-midnight-snack/380510|this one by The Atlantic]], which states that: " One reason for this is fluctuation in the hormone cortisol, which tells the liver to release sugar into the blood. Because we don’t need as much energy at night, cortisol levels decrease, telling our bodies that it’s time to go to sleep—when we stay awake, though, we’re driven to compensate for the resulting blood-sugar drop by eating food. "  [[http://www.npr.org/sections/thesalt/2013/01/30/170591028/to-maximize-weight-loss-eat-early-in-the-day-not-late|One study]] has shown that those who didn't eat late, lost more weight than those who did, even eating the same amount of calories.\\
 Yay!  Someone that's also done research!  https://examine.com/nutrition/does-eating-at-night-make-it-more-likely-to-gain-weight\\
@@ Line 33: / Line 52: @@
 This article looks good: https://idmprogram.com/circadian-rhythms-fasting-19
-<del>==== High Sensitivity to Light ====
+20190317 Update:
+"In humans, four pilot trials of TRF (4–10-hr feeding periods)
+have been conducted to date. Surprisingly, the results of TRF
+in humans appear to depend on the time of day of the eating
+window (Carlson et al., 2007; Gill and Panda, 2015; Moro et al.,
+; Stote et al., 2007; Tinsley et al., 2017). Restricting food
+intake to the middle of the day (‘‘mid-day TRF’’ [mTRF]) reduced
+body weight or body fat, fasting glucose and insulin levels, insulin
+resistance, hyperlipidemia, and inflammation (Gill and Panda,
+; Moro et al., 2016). However, restricting food intake to
+the late afternoon or evening (after 16:00 hr.; ‘‘late TRF’’ [lTRF])
+either produced mostly null results or worsened postprandial
+glucose levels, b cell responsiveness, blood pressure, and lipid
+levels (Carlson et al., 2007; Stote et al., 2007; Tinsley et al., 2017).
+The circadian system, or internal biological clock, may explain
+why the effects of TRF appear to depend on the time of day.
+Glucose, lipid, and energy metabolism are all regulated by the
+circadian system, which upregulates them at some times of
+day and downregulates them at others (Poggiogalle et al.,
+; Scheer et al., 2009). For instance, in humans, insulin sensi-
+tivity, b cell responsiveness, and the thermic effect of food are all
+higher in the morning than in the afternoon or evening, suggest-
+ing that human metabolism is optimized for food intake in the
+morning (Morris et al., 2015a, 2015b; Poggiogalle et al., 2018;
+Scheer et al., 2009). Indeed, studies in humans show that eating
+in alignment with circadian rhythms in metabolism by increasing
+food intake at breakfast time and by reducing it at dinnertime
+improves glycemic control, weight loss, and lipid levels and
+also reduces hunger (Garaulet et al., 2013; Gill and Panda,
+; Jakubowicz et al., 2013a, 2013b; Jakubowicz et al.,
+; Keim et al., 1997; Ruiz-Lozano et al., 2016). This suggests
+that the efficacy of IF interventions may depend not only on
+weight loss but also on the time of day of food intake. Moreover,
+these data from circadian studies suggest that combining two
+different meal timing strategies—IF and eating in alignment
+with circadian rhythms—may be a particularly beneficial form
+of IF. We call such a combined intervention ‘‘early time-restricted
+feeding’’ (early TRF; eTRF), and we define it as a subtype of TRF
+in which dinner is eaten in the mid-afternoon."
+[[https://www.sciencedirect.com/science/article/pii/S1550413118302535 |source]]
+https://www.theatlantic.com/health/archive/2012/06/why-late-night-snacking-is-bad-for-you/259085
+\\
+\\
+====== Relation to Inflammation ======
+https://thesleepdoctor.com/2019/01/01/5-things-to-know-about-sleep-and-inflammation
+\\
+\\
+====== Skin Sensitivity to Light - debunked ======
-" Light is so powerful at effecting melatonin that even a dime-sized fiber optic light on the back of your knee in an otherwise pitch black room has been shown to decreases natural melatonin production and even increase increases cortisol production. "  based on a study in 1998, that was later debunked:\\
+<del>" Light is so powerful at effecting melatonin that even a dime-sized fiber optic light on the back of your knee in an otherwise pitch black room has been shown to decreases natural melatonin production and even increase increases cortisol production. "  based on a study in 1998, that was later debunked:</del>\\
-https://www.ncbi.nlm.nih.gov/pubmed/11094143\\
+<del>https://www.ncbi.nlm.nih.gov/pubmed/11094143</del>\\
-http://www.genomenewsnetwork.org/articles/08_02/bright_knees.shtml\\
+<del>http://www.genomenewsnetwork.org/articles/08_02/bright_knees.shtml</del>\\
-http://www.sciencemag.org/news/2002/07/knee-clock-connection-disputed</del>
+<del>http://www.sciencemag.org/news/2002/07/knee-clock-connection-disputed</del>

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