Strategies to decrease social jetlag: Reducing evening blue light advances sleep and melatonin.
behaviour
chronotype
circadian
light
phase of entrainment
Journal
The European journal of neuroscience
ISSN: 1460-9568
Titre abrégé: Eur J Neurosci
Pays: France
ID NLM: 8918110
Informations de publication
Date de publication:
06 2020
06 2020
Historique:
received:
10
08
2018
revised:
29
10
2018
accepted:
23
11
2018
pubmed:
7
12
2018
medline:
22
6
2021
entrez:
4
12
2018
Statut:
ppublish
Résumé
The timing of sleep is under the control of the circadian clock, which uses light to entrain to the external light-dark cycle. A combination of genetic, physiological and environmental factors produces individual differences in chronotype (entrained phase as manifest in sleep timing). A mismatch between circadian and societal (e.g., work) clocks leads to a condition called social jetlag, which is characterized by changing sleep times over work and free days and accumulation of sleep debt. Social jetlag, which is prevalent in late chronotypes, has been related to several health issues. One way to reduce social jetlag would be to advance the circadian clock via modifications of the light environment. We thus performed two intervention field studies to describe methods for decreasing social jetlag. One study decreased evening light exposure (via blue-light-blocking glasses) and the other used increased morning light (via the use of curtains). We measured behaviour as well as melatonin; the latter in order to validate that behaviour was consistent with this neuroendocrinological phase marker of the circadian clock. We found that a decrease in evening blue light exposure led to an advance in melatonin and sleep onset on workdays. Increased morning light exposure advanced neither melatonin secretion nor sleep timing. Neither protocol led to a significant change in social jetlag. Despite this, our findings show that controlling light exposure at home can be effective in advancing melatonin secretion and sleep, thereby helping late chronotypes to better cope with early social schedules.
Substances chimiques
Melatonin
JL5DK93RCL
Types de publication
Journal Article
Research Support, Non-U.S. Gov't
Langues
eng
Sous-ensembles de citation
IM
Pagination
2355-2366Subventions
Organisme : Stichting voor de Technische Wetenschappen
ID : P10-18/12186
Informations de copyright
© 2018 Federation of European Neuroscience Societies and John Wiley & Sons Ltd.
Références
Appleman, K., Figueiro, M. G., & Rea, M. S. (2013). Controlling light-dark exposure patterns rather than sleep schedules determines circadian phase. Sleep Medicine, 14, 456-461. https://doi.org/10.1016/j.sleep.2012.12.011
Borbély, A. A. (1982). A two process model of sleep regulation. Human Neurobiology, 1, 195-204.
Brainard, G. C., Hanifin, J. P., Greeson, J. M., Byrne, B., Glickman, G., Gerner, E., & Rollag, M. D. (2001). Action spectrum for melatonin regulation in humans: Evidence for a novel circadian photoreceptor. Journal of Neuroscience, 21, 6405-6412. https://doi.org/10.1523/JNEUROSCI.21-16-06405.2001
Buysse, D. J., Reynolds, C. F., Monk, T. H., Berman, S. R., & Kupfer, D. J. (1989). The Pittsburgh Sleep Quality Index: A new instrument for psychiatric practice and research. Psychiatry Research, 28, 193-213. https://doi.org/10.1016/0165-1781(89)90047-4
Chang, A.-M., Aeschbach, D., Duffy, J. F., & Czeisler, C. A. (2015). Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proceedings of the National Academy of Sciences of the United States of America, 112, 1232-1237. https://doi.org/10.1073/pnas.1418490112
Chellappa, S. L., Steiner, R., Oelhafen, P., Lang, D., Götz, T., Krebs, J., & Cajochen, C. (2013). Acute exposure to evening blue-enriched light impacts on human sleep. Journal of Sleep Research, 22, 573-580. https://doi.org/10.1111/jsr.12050
Cohen, J. (1988). Statistical power analysis for the behavioral sciences. Hillsdale, NJ: Lawrence Erlbaum Associates.
Corbett, R. W., Middleton, B., & Arendt, J. (2012). An hour of bright white light in the early morning improves performance and advances sleep and circadian phase during the Antarctic winter. Neuroscience Letters, 525, 146-151. https://doi.org/10.1016/j.neulet.2012.06.046
Daan, S., Beersma, D. G., & Borbély, A. A. (1984). Timing of human sleep: Recovery process gated by a circadian pacemaker. American Journal of Physiology, 246, R161-R183.
Duffy, J. F., & Wright, K. P. Jr (2005). Entrainment of the human circadian system by light. Journal of Biological Rhythms, 20, 326-338. https://doi.org/10.1177/0748730405277983
Esaki, Y., Kitajima, T., Ito, Y., Koike, S., Nakao, Y., Tsuchiya, A., … Iwata, N. (2016). Wearing blue light-blocking glasses in the evening advances circadian rhythms in the patients with delayed sleep phase disorder: An open-label trial. Chronobiology International, 33, 1037-1044. https://doi.org/10.1080/07420528.2016.1194289
Geerdink, M., Walbeek, T. J., Beersma, D. G. M., Hommes, V., & Gordijn, M. C. M. (2016). Short blue light pulses (30 min) in the morning support a sleep-advancing protocol in a home setting. Journal of Biological Rhythms, 31, 483-497. https://doi.org/10.1177/0748730416657462
Giménez, M. C., Beersma, D. G. M., Bollen, P., van der Linden, M. L., & Gordijn, M. C. M. (2014). Effects of a chronic reduction of short-wavelength light input on melatonin and sleep patterns in humans: Evidence for adaptation. Chronobiology International, 31, 690-697. https://doi.org/10.3109/07420528.2014.893242
Giménez, M. C., Hessels, M., Van de Werken, M., de Vries, B., Beersma, D. G. M., & Gordijn, M. C. M. (2010). Effects of artificial dawn on subjective ratings of sleep inertia and dim light melatonin onset. Chronobiology International, 27, 1219-1241. https://doi.org/10.3109/07420528.2010.496912
Gooley, J. J., Rajaratnam, S. M. W., Brainard, G. C., Kronauer, R. E., Czeisler, C. A., & Lockley, S. W. (2010). Spectral responses of the human circadian system depend on the irradiance and duration of exposure to light. Science Translational Medicine, 2, 31ra33.
Hamet, P., & Tremblay, J. (2006). Genetics of the sleep-wake cycle and its disorders. Metabolism, 55, S7-S12. https://doi.org/10.1016/j.metabol.2006.07.006
Haraszti, R. Á., Ella, K., Gyöngyösi, N., Roenneberg, T., & Káldi, K. (2014). Social jetlag negatively correlates with academic performance in undergraduates. Chronobiology International, 31, 603-612. https://doi.org/10.3109/07420528.2013.879164
Hirshkowitz, M., Whiton, K., Albert, S. M., Alessi, C., Bruni, O., DonCarlos, L., … Adams Hillard, P. J. (2015). National Sleep Foundation's sleep time duration recommendations: Methodology and results summary. Sleep Health, 1, 40-43. https://doi.org/10.1016/j.sleh.2014.12.010
Kantermann, T., Duboutay, F., Haubruge, D., Kerkhofs, M., Schmidt-Trucksäss, A., & Skene, D. J. (2013). Atherosclerotic risk and social jetlag in rotating shift-workers: First evidence from a pilot study. Work, 46, 273-282.
Kantermann, T., & Roenneberg, T. (2009). Is light-at-night a health risk factor or a health risk predictor? Chronobiology International, 26, 1069-1074. https://doi.org/10.3109/07420520903223984
Khalsa, S. B. S., Jewett, M. E., Cajochen, C., & Czeisler, C. A. (2003). A phase response curve to single bright light pulses in human subjects. Journal of Physiology, 549, 945-952. https://doi.org/10.1113/jphysiol.2003.040477
Koopman, A. D. M., Rauh, S. P., van't Riet, E., Groeneveld, L., van der Heijden, A. A., Elders, P. J., … Rutters, F. (2017). The association between social jetlag, the metabolic syndrome, and type 2 diabetes mellitus in the general population: The New Hoorn Study. Journal of Biological Rhythms, 32, 359-368. https://doi.org/10.1177/0748730417713572
Larcher, S., Gauchez, A.-S., Lablanche, S., Pépin, J.-L., Benhamou, P.-Y., & Borel, A.-L. (2016). Impact of sleep behavior on glycemic control in type 1 diabetes: The role of social jetlag. European Journal of Endocrinology, 175, 411-419. https://doi.org/10.1530/EJE-16-0188
Lee Barron, M. (2007). Light exposure, melatonin secretion, and menstrual cycle parameters: An integrative review. Biological Research For Nursing, 9, 49-69. https://doi.org/10.1177/1099800407303337
LeGates, T. A., Fernandez, D. C., & Hattar, S. (2014). Light as a central modulator of circadian rhythms, sleep and affect. Nature Reviews Neuroscience, 15, 443-454. https://doi.org/10.1038/nrn3743
Levandovski, R., Dantas, G., Fernandes, L. C., Caumo, W., Torres, I., Roenneberg, T., … Allebrandt, K. V. (2011). Depression scores associate with chronotype and social jetlag in a rural population. Chronobiology International, 28, 771-778. https://doi.org/10.3109/07420528.2011.602445
Mota, M. C., Silva, C. M., Balieiro, L. C. T., Fahmy, W. M., & Crispim, C. A. (2017). Social jetlag and metabolic control in non-communicable chronic diseases: A study addressing different obesity statuses. Scientific Reports, 7, 6358. https://doi.org/10.1038/s41598-017-06723-w
Phelps, J. (2008). Dark therapy for bipolar disorder using amber lenses for blue light blockade. Medical Hypotheses, 70, 224-229. https://doi.org/10.1016/j.mehy.2007.05.026
Roenneberg, T., Allebrandt, K. V., Merrow, M., & Vetter, C. (2012). Social jetlag and obesity. Current Biology, 22, 1-5.
Roenneberg, T., & Foster, R. G. (1997). Twilight times: Light and the circadian system. Photochemistry and Photobiology, 66, 549-561. https://doi.org/10.1111/j.1751-1097.1997.tb03188.x
Roenneberg, T., Hut, R., Daan, S., & Merrow, M. (2010). Entrainment concepts revisited. Journal of Biological Rhythms, 25, 329-339. https://doi.org/10.1177/0748730410379082
Roenneberg, T., Keller, L. K., Fischer, D., Matera, J. L., Vetter, C., & Winnebeck, E. C. (2015). Human activity and rest in situ. Methods in Enzymology, 552, 257-283. https://doi.org/10.1016/bs.mie.2014.11.028
Roenneberg, T., Kuehnle, T., Juda, M., Kantermann, T., Allebrandt, K., Gordijn, M., & Merrow, M. (2007). Epidemiology of the human circadian clock. Sleep Medicine Reviews, 11, 429-438. https://doi.org/10.1016/j.smrv.2007.07.005
Roenneberg, T., Kuehnle, T., Pramstaller, P. P., Ricken, J., Havel, M., Guth, A., & Merrow, M. (2004). A marker for the end of adolescence. Current Biology, 14, R1038-R1039. https://doi.org/10.1016/j.cub.2004.11.039
Roenneberg, T., & Merrow, M. (2007). Entrainment of the human circadian clock. Cold Spring Harbor Symposia on Quantitative Biology, 72, 293-299. https://doi.org/10.1101/sqb.2007.72.043
Roenneberg, T., Wirz Justice, A., & Merrow, M. (2003). Life between clocks: Daily temporal patterns of human chronotypes. Journal of Biological Rhythms, 18, 80-90. https://doi.org/10.1177/0748730402239679
Rosenthal, N. E., Joseph-Vanderpool, J. R., Levendosky, A. A., Johnston, S. H., Allen, R., Kelly, K. A., … Starz, K. E. (1990). Phase-shifting effects of bright morning light as treatment for delayed sleep phase syndrome. Sleep, 13, 354-361.
Rutters, F., Lemmens, S. G., Adam, T. C., Bremmer, M. A., Elders, P. J., Nijpels, G., & Dekker, J. M. (2014). Is social jetlag associated with an adverse endocrine, behavioral, and cardiovascular risk profile? Journal of Biological Rhythms, 29, 377-383. https://doi.org/10.1177/0748730414550199
Santhi, N., Thorne, H. C., van der Veen, D. R., Johnsen, S., Mills, S. L., Hommes, V., … Dijk, D. J. (2012). The spectral composition of evening light and individual differences in the suppression of melatonin and delay of sleep in humans. Journal of Pineal Research, 53, 47-59. https://doi.org/10.1111/j.1600-079X.2011.00970.x
Sasseville, A., Paquet, N., Sevigny, J., & Hebert, M. (2006). Blue blocker glasses impede the capacity of bright light to suppress melatonin production. Journal of Pineal Research, 41, 73-78. https://doi.org/10.1111/j.1600-079X.2006.00332.x
Shechter, A., Kim, E. W., St-Onge, M.-P., & Westwood, A. J. (2018). Blocking nocturnal blue light for insomnia: A randomized controlled trial. Journal of Psychiatric Research, 96, 196-202. https://doi.org/10.1016/j.jpsychires.2017.10.015
St Hilaire, M. A., Gooley, J. J., Khalsa, S. B. S., Kronauer, R. E., Czeisler, C. A., & Lockley, S. W. (2012). Human phase response curve to a 1 h pulse of bright white light. Journal of Physiology, 590, 3035-3045. https://doi.org/10.1113/jphysiol.2012.227892
Terman, J. S., Terman, M., Lo, E. S., & Cooper, T. B. (2001). Circadian time of morning light administration and therapeutic response in winter depression. Archives of General Psychiatry, 58, 69-75. https://doi.org/10.1001/archpsyc.58.1.69
The R Core team (2013). R: A language and environment for statistical computing. Vienna, Austria: R Foundation for Statistical Computing.
Tonetti, L., Fabbri, M., Erbacci, A., Filardi, M., Martoni, M., & Natale, V. (2015). Effects of dawn simulation on attentional performance in adolescents. European Journal of Applied Physiology, 115, 579-587. https://doi.org/10.1007/s00421-014-3033-4
van der Lely, S., Frey, S., Garbazza, C. M., Wirz-Justice, A., Oskar, J. G., Steiner, R., … Schmidt, C. (2014). Blue blocker glasses as a countermeasure for alerting effects of evening light-emitting diode screen exposure in male teenagers. Journal of Adolescent Health, 56, 113-119.
Wahnschaffe, A., Haedel, S., Rodenbeck, A., Stoll, C., Rudolph, H., Kozakov, R., … Kunz, D. (2013). Out of the lab and into the bathroom: Evening short-term exposure to conventional light suppresses melatonin and increases alertness perception. International Journal of Molecular Sciences, 14, 2573-2589. https://doi.org/10.3390/ijms14022573
West, K. E., Jablonski, M. R., Warfield, B., Cecil, K. S., James, M., Ayers, M. A., … Brainard, G. C. (2011). Blue light from light-emitting diodes elicits a dose-dependent suppression of melatonin in humans. Journal of Applied Physiology, 110, 619-626. https://doi.org/10.1152/japplphysiol.01413.2009
Wittmann, M., Dinich, J., Merrow, M., & Roenneberg, T. (2006). Social jetlag: Misalignment of biological and social time. Chronobiology International, 23, 497-509. https://doi.org/10.1080/07420520500545979
Wong, P. M., Hasler, B. P., Kamarck, T. W., Muldoon, M. F., & Manuck, S. B. (2015). Social Jetlag, chronotype, and cardiometabolic risk. Journal of Clinical Endocrinology and Metabolism, 100, 4612-4620. https://doi.org/10.1210/jc.2015-2923
Wood, B., Rea, M. S., Plitnick, B., & Figueiro, M. G. (2013). Light level and duration of exposure determine the impact of self-luminous tablets on melatonin suppression. Applied Ergonomics, 44, 237-240. https://doi.org/10.1016/j.apergo.2012.07.008
Wright, H. R., & Lack, L. C. (2009). Effect of light wavelength on suppression and phase delay of the melatonin rhythm. Chronobiology International, 18, 801-808.
Wright, K. P., Wright, K. P. Jr, McHill, A. W., Birks, B. R., Griffin, B. R., Rusterholz, T., & Chinoy, E. D. (2013). Entrainment of the human circadian clock to the natural light-dark cycle. Current Biology, 23, 1554-1558. https://doi.org/10.1016/j.cub.2013.06.039
Zeitzer, J. M., Dijk, D. J., Kronauer, R., Brown, E., & Czeisler, C. (2000). Sensitivity of the human circadian pacemaker to nocturnal light: Melatonin phase resetting and suppression. Journal of Physiology, 526(Pt 3), 695-702. https://doi.org/10.1111/j.1469-7793.2000.00695.x