【轻松英文阅读】灯光的危害

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It appears that our bodies need the dark as much as the light. Life on earth, including humans, has evolved to match the earth’s 24-hour day. Our body’s built-in 24-hour cycle is known as the circadian clock. Artificial light disrupts our circadian clock by disrupting the production of the hormone¹, melatonin. According to several studies, lower levels of melatonin can lead to such disorders² as depression, fatigue³, insomnia⁴, diabetes⁵, obesity⁶ or even heart disease. Researchers have also found that the disruption of melatonin production can interfere⁷ with cell division and lead to cancer. Indeed, many studies have shown higher rates of cancer among people who work late-night shifts.

 

Luckily, there are some measures you can take to lower your risks. Here is a list:

 

1) At night, Limit your use of gadgets⁸ that emit high levels of blue light. This includes any kind of LED, such as laptops, most TVs, iPads. etc.

 

2) If you have to use such devices, use special glasses that block out blue light.

 

3) Try to use dim orange and yellow lights at night. Avoid using bright overhead fluorescent⁹ or LED lights.

 

4) Expose yourself to sunlight during the day.

 

5) Try to reduce stress. Increased stress increases the body’s production of cortisol, which in turn lowers melatonin levels.

 

Hopefully, with these measures you can get on a good sleep cycle and start living healthier.

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