Since the rollout of COVID-19 vaccines, thousands of women in the UK have been saying that their periods have been disrupted. After more than 30,000 women said their menstrual cycle somewhat altered after getting the COVID-19 vaccine.
Dr. Victoria Male, a Reproductive Immunologist from Imperial College London, wrote in the British Medical Journal that while these changes are safe and short-lived, has stated that an investigation as to why this happens is crucial.
“Robust research into this possible adverse reaction remains critical to the overall success of the vaccination program. One important lesson is that the effects of medical interventions on menstruation should not be an afterthought in future research,” wrote Dr. Male.
Caroline Criado-Perez, the author of Invisible Women, said: “As with most clinical studies, the COVID-19 vaccine trials did not investigate menstrual cycle effects — in fact, in many trials women are wholesale excluded because of potential menstrual cycle effects, so perhaps we should be grateful for small mercies that women were included at all.”
There is no reason to be significantly concerned about menstrual changes and long-term impacts, writes Dr. Male, as the vast majority of those reporting the post-vaccine alterations state that normality ensues quickly.
There is evidence of a relationship between light exposure and melatonin secretion and irregular menstrual cycles, menstrual cycle symptoms, and disordered ovarian function.
Many clinical studies have been focusing on the effects of light therapy on menstrual cycle symptoms. The reduction of melatonin is always a critical factor in menstrual cycle symptoms. This study supports the hypothesis that women with premenstrual dysphoric disorder display blunted circadian rhythms that may reflect an underlying dampened circadian oscillator. Such blunted circadian rhythms also have been reported in aging individuals. There is a two-oscillator model of melatonin regulation in humans in that onset and offset times changed independently during the menstrual cycle and light treatments differentially altered the timing of melatonin secretion duration.
Red light therapy is beneficial for circadian rhythm regulation. The previous study described that using red light, women with menstrual cycle symptoms regulated faster the circadian rhythm and improved their physical and psychological condition.
We explain more about the benefits of menstrual pain here and the importance of red light for sleep.
References
https://www.sciencealert.com/covid-19-vaccines-impact-on-periods-are-finally-going-be-investigated
https://journals.sagepub.com/doi/pdf/10.1177/074873049701200107
Light exposure may affect menstrual cycles and symptoms through the influence of melatonin secretion. In Kaiyan Medical we have been studying portable devices to relieve menstrual pain using low-level light stimulation. Menstrual pain often afflicts women and girls, but the intensity and impact on quality of life vary widely. A cross-sectioned analytical study found that 84 percent reported menstrual pain which often required medication and even resulted in missing work.
Many women rely on non-steroidal anti-inflammatory drugs, but of course, some prefer to avoid their undesirable side-effects. Other common menstrual pain management methods, according to the National Institutes of Health, include: applying heat with hot water bottles or heating pads, warm baths, or going to the sauna; special diets and dietary supplements; herbal products and herbal teas for medicinal use; homeopathic medicines; and procedures which target pain stimulus such as acupuncture, acupressure or TENS (transcutaneous electrical nerve stimulation). Light therapy devices add another alternative to targeting the pain source with low-level light stimulation applied at acupuncture points.
Light therapy devices improves blood flow and thereby reduces menstrual cramps with via photo-activated modulation of smooth muscle tissue. Usually, the light from the light therapy devices is emitted for a fixed amount of time (from 10 to 20 minutes). The light stimulation reaches the uterus and increases the secretion of nitrous oxide (NO). The NO spreads over the smooth muscle in the uterine cells and under continuous light stimulation produces a phosphate particle called cyclic guanosine monophosphate (cGMP). These particles continuously flow out and relax the smooth muscles so they receive oxygen and nutrition.
In the Archives of Gynecology and Obstetrics, subjects using the low-level light therapy showed statistically significant reduction in pain levels after a month and barely any pain after three months. This compares to a placebo group that showed slight pain reduction over time. The study concluded that
“skin adhesive low-level light therapy on acupuncture points might be an effective, simple, and safe non-pharmacological treatment for dysmenorrhoea.”
In this study, a total of 31 women with dysmenorrhoea were enrolled and randomly assigned to either the active or placebo low-level light therapy groups . Of 31 participants, 21 participants received real light therapy, while the remaining 10 participants received placebo one. All participants in the active low-level light therapy group reported either complete pain relief In the active low-level light therapy group, 16 women had successful results during their menstrual cycle, and 5 women had successful results at the second menstrual cycle.
The most interesting thing about this study, is that they conclude that the direct cause of dysmenorrhoea might not be changes in bioactive substances, such as hormone imbalance, a decrease in serotonin levels or excessive prostaglandin production, but the abnormal function of parts of smooth muscles in the uterus secondary to long-term deficient blood supply into smooth muscle tissue caused by disease or stress. This condition can be improved with light therapy.
Our light therapy products can help as well with back pain, skin, depression, sleep cycles, and pets.
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Lack of sleep is a villain in America and Europe. Light intake is a big part of the problem. Over 65% of adults say they don’t get enough good sleep every week. Most people also don’t get nearly enough natural light for optimal health: the average American spends over 90% of their time indoors.
In addition to not getting enough natural light, people today are surrounded by artificial blue light from screens and overhead lighting. An overload of artificial blue light can cause headaches and make it harder to get to sleep and stay asleep. When we take in all that bright blue light from laptops, TVs, and phones, especially before we go to bed, our bodies get the signal that it's time to be awake, even if we're tired.
Melatonin is the naturally-occurring hormone that regulates sleep and wakefulness. Emerging research is showing that red light therapy treatments can help people produce more of their own, natural melatonin than exposure to other light sources like blue light. Red light therapy is natural light. It’s much less bright than blue light, with a lower color temperature than daytime sun, as the image above shows. Research has shown that red light doesn’t upset your sleep cycle like bright blue light. Red light therapy is showing great clinical results for people with insomnia and sleep disorders.
The light therapy is a simple, non-invasive treatment that delivers concentrated natural light to your skin and cells. Clinical research is showing that red light therapy can improve sleep quality and duration, and help people produce more of their own melatonin.
Light plays a major role in your sleep cycle. The body’s circadian clock interprets light as a sign of when to sleep and when to be awake. Artificial blue light from phones, computers, and other screens is extremely bright and can knock your circadian rhythm out of whack. Red light has the opposite effect: it’s ideal for evenings because it has a low color temperature—far lower than blue light and much closer to the natural sunset.
Red light therapy treatments are quick and simple: you just sit or stand in natural light for 5 to 15 minutes, ideally every day. This stimulates your mitochondria and gives your cells the natural light they need to make energy.
Natural light is a key ingredient for a healthy circadian rhythm and restful sleep. If you struggle to sleep, your light intake could be a big factor. Red light therapy delivers natural light like you’d get from the sun, but without UV rays, excess heat, or the need for sunny weather.
Red light therapy treatments supercharge your cells with the natural light they need to make more core ATP (adenosine triphosphate) energy. This helps your body run more efficiently, heal faster, and has shown great results for producing more natural melatonin and improving sleep disorders like insomnia.
Red light therapy treatments have shown great sleep results in a range of peer-reviewed clinical studies. One study on the sleep of pro basketball players showed that a 2-week course of red light therapy in the evening improved players’ sleep quality in the short term. Based on the results, the researchers suggested red light therapy would be a good non-invasive, drug-free solution to sleep struggles.
Kaiyan's light therapy products are registered with the FDA as class II medical devices for the treatment of pain, strain, and inflammation. While the existing clinical research has been very positive for red light therapy and sleep, keep in mind that Kaiyan's devices are not cleared with the FDA for the treatment of various sleep disorders or melatonin.
Recent research on sleep disorders among people with migraine headaches has shown that red light therapy both decreased headache frequency, and was the only treatment that improved patients’ sleep disorders.
A 2014 study on cognitive function and traumatic brain injury (TBI) recorded that participants had significantly decreased episodes of post-traumatic stress disorder (PTSD), and improved sleep.
Analyzing patients’ electrical brain activity, a 2013 sleep study concluded that red light therapy was especially effective at helping people with sleep disorders fall asleep.
When I’m indoors training under the buzz of artificial lights, my body doesn’t get the natural light it needs. Add computers, cell phones, televisions, etc. and it’s easy to overload yourself with blue light. I used to have trouble sleeping after long training days, but since adding more natural light to my routine with red light therapy, I’ve been falling asleep as soon as I lie down, and I’ve been staying asleep all night.*
Sanne Wevers
Gold-Medal Winning Dutch Gymnast
Research is showing how closely mood and sleep disorders are interconnected. Parts of the brain that regulate sleep have also been found to closely affect mood. A 2013 review concluded that “nearly all people suffering from mood disorders have significant disruptions in circadian rhythms and the sleep/wake cycle.”
This Greatist post on natural light and serotonin gives good background on the connections between natural light intake, mental health, and sleep. It also mentions using Kaiyan's red light therapy devices to get more natural light, even when you can’t get more sunlight.
Trouble sleeping is one of the most common symptoms of seasonal affective disorder, a type of depression most common in the darker winter months. Some physicians treating patients with mental health disorders have said red light therapy both improves mood, and helps people with depression get better sleep.
Sources and References:
Morita T., Tokura H. “ Effects of lights of different color temperature on the nocturnal changes in core temperature and melatonin in humans” Journal of Physiological Anthropology. 1996, September
Lirong Z., Phyllis Z. “Circadian Rhythm Sleep Disorders” Neurologic Clinics. 2012, November.
Color Temperature
The State of Sleep Health in America.
Klepeis N., Nelson W., et al. “The National Human Activity Pattern Survey (NHAPS): a resource for assessing exposure to environmental pollutants”. Journal of Exposure Analysis and Environmental Epidemiology 2001.
Sheppard A and Wolffsohn J. “Digital eye strain: prevalence, measurement and amelioration.” BMJ Open Ophthalmology. 2018 April.
Gooley, J., Chamberlain, K., Smith, K., Khalsa, S., et al. “Exposure to Room Light before Bedtime Suppresses Melatonin Onset and Shortens Melatonin Duration in Humans” J Clin Endocrinol Metab. 2011 Mar.
Hamblin M. “Mechanisms and applications of the anti-inflammatory effects of photobiomodulation”. AIMS Biophys. 2017.
Zhao J., Tian Y., Nie J., Xu J., Liu D. “Red light and the sleep quality and endurance performance of Chinese female basketball players” Journal of Athletic Training. 2012, November-December.
Loeb LM, Amorim RP, et al. “Botulinum toxin A (BT-A) versus low-level laser therapy (LLLT) in chronic migraine treatment: a comparison.” Arquivos de neuro-psiquiatria. 2018 Oct;76(10):663-667.
Naeser MA, Zafonte R, et al. “Significant improvements in cognitive performance post-transcranial, red/near-infrared light-emitting diode treatments in chronic, mild traumatic brain injury: open-protocol study.” Journal of Neurotrauma. 2014 Jun 1;31(11):1008-17.
Wu JH, Chang YC. Effect of low-level laser stimulation on EEG power in normal subjects with closed eyes. Evidence Based Complementary and Alternative Medicine. 2013; 2013:476565.
Vadnie C, and McClung C. Circadian Rhythm Disturbances in Mood Disorders: Insights into the Role of the Suprachiasmatic Nucleus. Neural Plasticity. 2017 November.
McClung C. How might circadian rhythms control mood? Let me count the ways. Biological Psychiatry. 2013 April.
Nutt D, Wilson S, et al. Sleep disorders as core symptoms of depression. Dialogues in Clinical Neuroscience. 2008 September.
Avci P, Gupta A, et al. Low-level laser (light) therapy (LLLT) in skin: stimulating, healing, restoring. Seminars in Cutaneous Medicine and Surgery. Mar 2013.
Proper sleep is crucial for health and balance, and light therapy can play a big role in your sleep cycle and your circadian rhythms. If you want to get the best of your sleep time, here are 5 tips:
Caffeine is a powerful stimulant that you should avoid beyond the early afternoon. Most people need hours to process caffeine and overcome the jolt it gives you. Try to avoid caffeinated drinks afternoon if you can, but definitely lay off the coffee and soda at night. Drinking alcohol at night can make it seem easier to fall asleep, but in reality, it’s closer to sedation. Try to have your last drink of the evening with dinner, so your body has a few hours to process it before hitting the proverbial sack.
Our body’s activity level has its own circadian rhythm. When we’re awake, we’re designed to move. Exercise, especially in the morning or early afternoon, can help you sleep better at night. Regular exercise raises your body temperature, and the cooldown period has a relaxing effect that promotes better sleep. By contrast, exercising later in the evening can make it more difficult to sleep because your body hasn’t fully recovered from activity mode.
The research is detailed: high amounts of stress throughout the day make it more difficult for our brains to relax and sleep at night. If you have a stressful day, be mindful about claiming some relaxation in the evening with meditation, reading, walking, or whatever works for you. Bottom line: prioritize your peace of mind before getting into bed.
The human body decreases in temperature while we sleep. Our heart rate and breathing slow down to help regulate this temperature drop. You can give your body a better sleep environment if your bedroom is in the 18–24 degrees range. Hot rooms make it harder to get to sleep and stay asleep. Avoid waking up in sweat by keeping your bedroom cooler. It’s better for your sleeping rhythm if you don’t wake up several times in the night because you’re hot. These small disruptions can build up and lead to larger sleep problems.
Don’t overlook the importance of light for your sleep quality. Your body and brain respond to the light you’re exposed to during the day, and some kinds of light are better than others when it comes to your sleep quality. You should absolutely try to get outside every day and take in natural sunlight. However, blue light from screens is extremely bright and can trick your brain and disrupt your sleep hormones, especially at night.
Blue light has been a big advancement for screen technology that’s made our phones and computers so powerful. But this bright, artificial light can have major negative effects on our sleep quality. Blue light is so bright that it can trick our brains and bodies into thinking it’s time to be alert and awake. Blue light from a screen has a very high color temperature. It’s even brighter than standing outside on a sunny day. If you look at your phone in bed, your brain is getting the message that it needs to be alert.
Sleep Foundation. How Exercise Impacts Sleep Quality
Healthline. What Is The Best Temperature for Sleep?
Konturek PC, Brzozowski T, Konturek SJ. Gut clock: implication of circadian rhythms in the gastrointestinal tract. J Physiol Pharmacol. 2011 Apr.
St-Onge AP, Mikic A, and Pietrolungo C. Effects of Diet on Sleep Quality. Advances in Nutrition. 2016 Sept.
Sleep Foundation. Stress and Insomnia.
Avoid Alcohol and Caffeine at Night — Caffeine is a powerful stimulant that you should avoid beyond the early afternoon. Most people need hours to process caffeine and overcome the jolt it gives you. Try to avoid caffeinated drinks in the afternoon if you can, but definitely lay off the coffee and soda at night. Drinking alcohol at night can make it seem easier to fall asleep, but in reality, it’s closer to sedation. Try to have your last drink of the evening with dinner, so your body has a few hours to process it before hitting the proverbial sack.
Getting a good night’s sleep has so many physical, emotional, and mental benefits. Yet with all of the distractions that demand our attention, going to sleep on time and getting enough rest has become extremely elusive to many of us. Why is sleep so important and how can we make it a priority?
In this interview series called “Sleep: Why You Should Make Getting A Good Night’s Sleep A Major Priority In Your Life, And How You Can Make That Happen” we are talking to medical and wellness professionals, sleep specialists, and business leaders who sell sleep accessories to share insights from their knowledge and experience about how to make getting a good night’s sleep a priority in your life.
Carlos is a Software Engineer and UX/UI designer currently living out his dreams as the Creative Director of Kaiyan Medical, one of the largest and most innovative LED light therapy manufacturers in the world. He has over 11 years of experience working for companies worldwide and prides himself in being able to work cross-culturally with people in Latin America, Asia, Europe, and the US. He is passionate about the incredible benefits of light therapy, biohacking, and the integration of Chinese Medicine as ways we can all live healthier and more balanced lives.
Thank you so much for doing this with us! Before we dig in, our readers would like to ‘get to know you. Can you tell us a bit about your background and your backstory?
I am a Costa Rican native living in China and currently serving as the Creative Director of Kaiyan Medical, one of the largest and most innovative LED light therapy manufacturers in the world. I am also a Software Engineer and a UX/UI designer and I couldn’t be any happier to be where I am today. Working in the light therapy sector, I’m able to tap deep into my background in sports, as well as my skills in design and creativity,
I’m incredibly passionate about all things light therapy and how we can spread the message of its benefits to people. Apart from that, I’m also vastly interested in learning more about biohacking and the integration of traditional Chinese medicine into our everyday lives, so we can all live more holistically and become healthier and well-balanced.
Can you share a story with us about what brought you to this particular career path?
I’m a software engineer in love with design and marketing. I have been working on creating great synergy between these 3 for over 12 years. Some years ago, I lived in Hangzhou, China, and I got invited to Shenzhen city to give a design thinking course for a light therapy manufacturing company, Kaiyan Medical. Once I was giving the course, I met the CEO of the company, Alain. We had amazing chats about product development and so on, there he also introduced me to light therapy.I was curious about it and if I’m being honest — a bit skeptical. I’ve had injuries on my neck from the days I used to be a quarterback (around 10 years ago) and have tried everything to relieve the pain. I began using light therapy after my talk with Alain, and finally, after a long time started to feel real relief (with a light therapy handheld). It was amazing. The warm healing sensation on my neck felt satisfying. That was the day I decided I needed to spread the word about light therapy and learn everything about it.
Can you share with our readers a bit about why you are an authority in the sleep and wellness fields? In your opinion, what is your unique contribution to the world of wellness?
Continuing with my story, I kept learning more extensively about all things light therapy. Learning became a bit more personal because I didn’t want to go back to the way I was before — depressed, multiple cups of coffee a day, and sleep-deprived. After my initial, eye-opening moment with light therapy, I then found out its amazing benefits for sleep quality. Now, after many years in the field, I am proud to say that I have dedicated myself to studying multiple clinical trials and developing devices with specific light wavelengths not only for pain relief but also to regulate the circadian rhythm in our bodies.
After experimenting and improving my own sleeping quality, I have set up a dedicated creative and research team of light therapy enthusiasts in order to consistently keep learning and find new ways of implementing light therapy for sleep. Not only that but over the years I have been living in China, I have learned about Chinese traditional medicine and how they regulate sleep in a natural and balanced way, improving, even more, my holistic concept of sleep.
Is there a particular book that made a significant impact on you? Can you share a story or explain why it resonated with you so much?
Yes, the book is called Influence: The Psychology of Persuasion. I read this book in my early 20s and helped me a lot to understand better my designs and development of products. With a very technical background, it can be easy to forget the human part of every device or online product. Reading this book was the perfect introduction to user experience for me. It changed the way I understand and see things.
Do you have a favorite “Life Lesson Quote”? Do you have a story about how that was relevant in your life or your work?
Yes, it is from Albert Einstein. He is widely credited with saying, “The definition of insanity is doing the same thing repeatedly, but expecting different results.” I’m an ex-pat living in China. Because of this, every day is full of surprises and new things. I am basically always out of my comfort zone and I love it — because it allows me to do different things and always find a solution for new problems, reminding me of the words of Einstein.
Ok, thank you for all that. Now let’s move to the main focus of our interview. Let’s start with the basics. How much sleep should an adult get? Is there a difference between people who are young, middle-aged, or elderly?
Not everybody needs the same amount of sleep. I always suggest adults to have between 7– 8 hours of sleep. I also promote the 90-minute sleeping cycle. The 90-minute sleep cycle aims to wake up (at the same time each morning), having had numerous 90-minute cycles to ensure quality deep sleep and REM has been achieved during the night.
It is different for every stage of your life. For example, teenagers should sleep between 8– 10 hours per day, while young kids should sleep between 10–13 hours.
Now, for the adult phase and elderly is the same. The optimal is 7 hours and 30minutes (5 cycles) but can vary depending on habits and climate.
Is the amount of hours the main criteria, or the time that you go to bed? For example, if there was a hypothetical choice between getting to bed at 10PM and getting up at 4AM, for a total of 6 hours, or going to bed at 2AM and getting up at 10AM for a total of 8 hours, is one a better choice for your health? Can you explain?
I love this example because it is exactly how we get lost in perspective. Instead of thinking so much about the number of hours, we should focus on the sun and the light around us. Our circadian rhythms are built around the sun and the earth’s rotation cycle. As the length of daylight changes throughout the year, our circadian rhythms adjust as well. So, instead of focusing on more hours, we should focus on the quality of those hours. I’ll choose to go to bed at 10 pm because it is the closest time after the sunset and wake up at 4 am because it won’t be so long for the sunrise. In this way, I keep my circadian rhythm in check, and I get quality sleep.
As an expert, this might be obvious to you, but I think it would be instructive to articulate this for our readers. Let’s imagine a hypothetical 35 year old adult who was not getting enough sleep. After working diligently at it for 6 months he or she began to sleep well and got the requisite hours of sleep. How will this person’s life improve? Can you help articulate some of the benefits this person will see after starting to get enough sleep? Can you explain?
Getting good quality sleep can lead you to vastly improve your general health. It can also help maintain your weight, lower your risk of heart problems, reduce stress, and improve your mood. It can also help reduce depression, allow you to think more clearly, and get along better with people.
Again, it is all about perspective. Quality sleep and regulated sleeping cycles make our body get in balance with its natural roots. Also, it’s not only your body that needs the rest but also your mind. We need a break from all the chaos of modern life. So reducing the amount and quality of hours in our sleep helps a lot.
Many things provide benefits but they aren’t necessarily a priority. Should we make getting a good night’s sleep a major priority in our life? Can you explain what you mean?
Let’s see it this way — healthy food gives us benefits so we try to eat well every day. However, it’s not every day you feel like eating healthy meals, so you come off it and eat other types of food. It’s okay at first but then you feel its compounding effect long-term — low energy, health problems, etc. Same with sleep. If you go and try not to sleep for one day, I’m pretty sure you can make it — but it will be hard and you will feel terrible the next day. Again, go and try not to sleep the following night — do you think you will function properly? How hard will it be?
Sleep is a major priority. No matter who you are or what you do, your body is asking for sleep time at the end of the day. We evolve in this way, and it’s in our DNA.
The truth is that most of us know that it’s important to get better sleep. But while we know it intellectually, it’s often difficult to put it into practice and make it a part of our daily habits. In your opinion what are the 3 main blockages that prevent us from taking the information that we all know, and integrating it into our lives? How should we remove those obstacles?
I don’t think the information is being blocked from us — I’ll say it’s the environment. Using your laptop or mobile phone to look for information is already bad itself as you are getting a lot of blue light. Blue wavelengths have the most powerful effect on your sleep-wake internal body clock. Both natural and artificial blue light can boost your alertness and mental sharpness. However, keep that constant blue light all over the day, and you will mess up your sleeping cycle.
Second, we are most of the time indoors. We stop checking the sunset and the sunrise. We wake up in a rush to go to work, and we spend most of the time in the closed office. This prevents our mind and body from self-regulating and getting that red light and infrared light that helps us sleep better.
Finally, nowadays being “busy” is promoted as something productive and outstanding. Because of this, we pack up our days full of stuff to be “busy” and “productive.” But, unfortunately, this will create unbalance in our bodies, and we try to numb this unbalance with pills and remedies while the root of the problem is never really treated.
Do you think getting “good sleep” is more difficult today than it was in the past?
Yes, totally. I remember playing outside while getting the sun and always checking the sunset (letting my body and mind know that it was time to gather and rest). These are days with less time in front of the TV and more time for outside activities. Right now, we are being overexposed to so many online stimuli. People are addicted to social media, and there’s always something to watch or to check. No more direct contact with the sun, less control over our cycles, and way more anxiety.
Ok. Here is the main question of our discussion. Can you please share “5 things you need to know to get the sleep you need and wake up refreshed and energized”? If you can, kindly share a story or example for each.
Proper sleep is crucial for health and balance, as I said. So if you want to get the best of your sleep time, here are my5 tips:
Avoid Alcohol and Caffeine at Night
Caffeine is a powerful stimulant that you should avoid beyond the early afternoon. Most people need hours to process caffeine and overcome the jolt it gives you. Try to avoid caffeinated drinks in the afternoon if you can, but definitely lay off the coffee and soda at night. Drinking alcohol at night can make it seem easier to fall asleep, but in reality, it’s closer to sedation. Try to have your last drink of the evening with dinner, so your body has a few hours to process it before hitting the proverbial sack.
Get Active When You’re Awake
Our body’s activity level has its own circadian rhythm. When we’re awake, we’re designed to move. As a result, exercise, especially in the morning or early afternoon, can help you sleep better at night. Regular exercise raises your body temperature, and the cooldown period has a relaxing effect that promotes better sleep. By contrast, exercising later in the evening can make it more difficult to sleep because your body hasn’t fully recovered from activity mode.
Work on your Mental Health
The research is detailed: high amounts of stress throughout the day make it more difficult for our brains to relax and sleep at night. So if you have a stressful day, be mindful about claiming some relaxation in the evening with meditation, reading, walking, or whatever works for you. Bottom line: prioritize your peace of mind before getting into bed.
Keep Your Bedroom Temperature Cool
The human body decreases in temperature while we sleep. Our heart rate and breathing slow down to help regulate this temperature drop. You can give your body a better sleep environment if your bedroom is in the 18–24 degrees range. Hot rooms make it harder to get to sleep and stay asleep. Avoid waking up in sweat by keeping your bedroom cooler. It’s better for your sleeping rhythm if you don’t wake up several times in the night because you’re hot. These small disruptions can build up and lead to larger sleep problems.
Get the Right Amount of Healthy Light
Don’t overlook the importance of light for your sleep quality. Your body and brain respond to the light you’re exposed to during the day, and some kinds of light are better than others when it comes to your sleep quality. You should absolutely try to get outside every day and take in natural sunlight. However, blue light from screens is extremely bright and can trick your brain and disrupt your sleep hormones, especially at night.
Blue light has been a big advancement for screen technology that’s made our phones and computers so powerful. Now, the hormone melatonin is a counterpart to cortisol. Produced by the pineal gland, melatonin helps you fall asleep and stay asleep. Your body typically starts producing melatonin in the early evening, when you’re starting to wind down and get closer to bedtime. But this bright light has been shown to disrupt melatonin production affecting our sleeping cycles.
What would you advise someone who wakes up in the middle of the night and can’t fall back to sleep?
There are a few tips I suggest when this happens: First, get rid of bright lights or loud sounds.
Try to get out of bed and move for a while. Avoid staring at your phone or the clock. Try to meditate or stretch your muscles. Use Chinese traditional medicine and artifacts like Guasha and scents. Use relaxation noises such as birds, rain, or a fireplace.
What are your thoughts about taking a nap during the day? Is that a good idea, or can it affect the ability to sleep well at night?
In fact, an afternoon nap is great for adults, too. There’s no need to feel lazy for indulging in daytime sleep. On the contrary, a short nap in the mid-afternoon can boost memory, improve job performance, lift your mood, make you more alert, and ease stress. So if your body is asking for a nap, you probably need it. Now, I’ll avoid taking naps in the evening or early morning; this can disrupt your day and affect your sleeping time in the evening.
Wonderful. We are nearly done. Is there a person in the world, or in the US, with whom you would like to have a private breakfast or lunch, and why? He or she might just see this, especially if we tag them. :-)
Of course, that will be Jordan Peterson. I’m constantly checking his videos, and I love the way he always explains things. It’s out of this world.
How can our readers further follow your work online?
Readers can check my work in light therapy in kaiyanmedical.com and for design thinking & marketing, on lastrescarlos.com.
This was very meaningful, thank you so much. We wish you only continued success on your great work!
Based on Washington Post, an estimated 20.3% of Americans (50 million) experience chronic pain, making it seem as if it’s a part of being alive. And while we’ve grown to accept the fact we’ll experience pain at some point, we rarely realize the negative impact pain can have physically and mentally. When ignored or mistreated, acute pain can manifest into chronic pain, bringing along a series of adverse long-term effects. This can create a cycle of pain and can immensely affect one’s ability to use the area in pain. Chronic pain can also develop many health issues, including high blood pressure, fatigue, sleeping problems, and even eating disorders.
When we talk about pain relief, it’s mandatory to bring up pain medications. While this type of pain relief is tempting because of its convenience, it can bring further health complications. Low-risk drugs such as ibuprofen may be harmless at first, but overuse can have adverse health consequences. And opioids are proven to lose effectiveness long-term, making them highly addictive. But then, “how do we manage pain safely and effectively?” One option is the holistic method of red light therapy.
To understand red/infrared treatment clearly, one must first understand what the light spectrum is and how it works. The light spectrum visible to the human eye is just a portion of the entire electromagnetic spectrum. Our eyesight is only able to see wavelengths from 380 to 700 nanometers. Nanometers are units of measurement which measure light. One nanometer equates to one billionth of a meter.
Humans can only see violet, blue, green, yellow, orange, and red colors on the light spectrum. Humans are not able to see infrared, which is measures in the mid-800s nanometer range. As objects become hotter, they produce more energy which is dominated by shorter wavelengths. Thus, changing colors before our eyes. Flames from a blow torch, for example, transform from red to blue as their temperature increases and wavelengths grow shorter.
Scientists use the light spectrum as a method for measuring the temperature of stars. Our sun produces more yellow light because it has a 5,500 C° temperature. If our sun were cooler, say 3,000 C°, it would have a reddish appearance. If it were 12,000 C°, it would appear to be blue.
One the light spectrum, blue light is measured at 400 to 500 nanometers. This type of light therapy is commonly used for bright light therapy (aka phototherapy). It’s proven to increase alertness, memory, and moods. It’s beneficial for turning off melatonin production to make us feel more alert. It should be noted that too much blue light can cause sleep disorders. It’s recommended to limit electronic usage at night because they emit blue light.
When it comes to blue light therapy, it’s best to proceed with caution. Due to its lower wavelengths and higher energy levels, blue light can cause eye damage. Studies have shown light colors between 415 and 455 nanometers to cause harm to the eyes — standard electronics including TVs, computers, and cell phones produce wavelengths from 400 to 490 nanometers. Additional research is needed to understand the long-term effects.
In comparison to blue light, red light is on the opposite end of the spectrum. Red light is delivered in the mid-600 nanometer range, while infrared is in the mid-800s. Due to its range and longer wavelengths, infrared is invisible to the human eye.
Red and infrared light, commonly used to treat skin and pain conditions, have been proven to be a holistic treatment for:
These types of light are effective because of their ability to penetrate deep into the skin. Red and infrared light promotes melatonin production. This stimulates the production of adenosine triphosphate (ATP). ATP is essential to function properly as it provides our body’s cells with energy. This is why red light therapy products are so effective for speeding up the healing process.
Red light therapy lights are effective because of their ability to reach deep into the skin without damaging it. Red light therapy machines penetrate 2–7 centimeters into inner skin layers using red and infrared light to effectively reach muscles, nerves, and bones. Wavelengths from 700 to 1,000 nanometers are ideal for treating inflammation conditions.
The warmth we feel from the sun is infrared light. Infrared light does not contain ultraviolet radiation, which is harmful to us. Once the skin is penetrated, red and infrared light becomes absorbed by photoreceptors in our body’s cells. This creates a series of metabolic events and natural processes within the cells. When our bodies are exposed to red light therapy, here’s what happens:
When it comes to how red light therapy works and improves our body’s functions, it’s pretty complex. There is still much research required to understand how it works fully, its benefits, and the long-term effects. Yet, our current knowledge shows a promising future for pain relief and holistic health.
Red light therapy has clinically proven to be versatile for treating many pain types, including chronic, joint, neck, osteoarthritis, and more. Because it provides targeted pain relief, it’s incredibly versatile for various conditions. We’ve provided a list of the many pain types red light therapy helps, along with studies.
Because of its general safety, red light therapy can be used at home or anywhere it’s needed. It’s excellent for anyone with chronic pain and can be used as often as it’s needed, up to three times per day per target area.
A study on elderly patients with osteoarthritis in their knees (joints) found red light therapy to treat their pain and disability.
Red light therapy for neck pain is an effective treatment for chronic pain in the neck. One study involving 60 students with chronic neck pain found red light therapy an effective pain relief method. In six weeks, red light therapy increased range of motion, decreased pain, and improved functionality.
By nature, osteoarthritis causes inflammation in affected areas. This makes red light therapy an excellent treatment for osteoarthritis. A study that compared high-intensity light therapy to low-intensity light therapy found both effective decreasing pain and improving function when combined with exercise.
Red light therapy enhances the healing process by boosting the body to lower swelling in target areas. Chiropractors use red light therapy to treat bursitis because it effectively treats this condition.
Healthline reports red light therapy as an effective short-term method for carpal tunnel relief. However, these studies are limited.
45 patients with diabetic foot ulcers, in a study, reported improved blood circulation and autonomous nervous system regulation after using red light therapy.
A study conducted in 2011 on patients with psoriasis compared red and blue light therapy’s effectiveness. Participants were given high-dose treatments three times each week for four hours, applying 10% silicic acid solution to plaques. The study concluded both are effective in treating psoriasis.
It’s been shown that red light therapy reduces pain and stiffness associated with rheumatoid arthritis. Healthcare professionals are now starting to study and consistently use red light therapy to diagnose and analyze this condition. Red light therapy gives them the ability to see how much light passes through the body. RA often alters the number of tissues, water, and blood in the affected area. Red light gives doctors an insight into how it’s progressing.
When treating ailments, red and infrared therapy offers a drug-free, safe, and effective relief method. Extensive studies on red light therapy show it a great source of foot pain relief, back pain relief, and more. As studies move forward, we’ll continue to gain a fuller understanding of red LED light therapy, its capabilities, and the conditions it can treat.
When it comes to recovery for athletes, red light therapy has made significant strides. During the Rio Olympics, the US track team was spotted bringing a $181,000 red light therapy bed to the event. Micheal Hamblin, a Harvard expert, stated, “red light therapy may help you recover from exercise, sleep better, heal wounds and injuries like tendonitis, reduce arthritis.” What’s more, a study involving 65 athletes with varying strains, sprains, tendonitis, ligament damage, and contusions found red light therapy to reduce the average return to play period. This treatment was able to reduce the average recovery time from 19.23 to 9.6 days.
Rats with Osteoporosis experienced enhanced bone repair and growth via red light therapy. This was achieved through stimulation of the newly formed bone, fibro vascularization, and angiogenesis.
With more than 15 years in the light industry, we can help you develop a light therapy device for all the conditions described above.
A circadian rhythm is a natural bodily process that happens roughly every 24-hours. It’s a cycle, like sleeping & waking, or eating & digesting, that completes & restarts daily. Our circadian rhythms are tied to the earth’s rotation and light/dark cycle, but they are also encoded in our genes.
We are naturally diurnal animals, meaning we’re awake during the day and asleep when dark. It’s how we evolved, like how mice are designed to be nocturnal mammals that sleep during the day and forage at night.
Another example of an internal process operating on a circadian rhythm is the human digestive system. Our digestive system cannot create and burn fat simultaneously, so our cells alternate according to a circadian rhythm. When we’re awake and actively taking in calories, our digestive system breaks down food and creates stored fat. When we sleep, our stored fat keeps our bodies fueled.
Going against your natural rhythms and not establishing routines can have systemic effects, like sleep disturbances and metabolic slowdowns. Poor sleep can affect hormone production as well as your ability to recover from injury and overcome inflammation.
Dr. Satchin Panda of the Salt Institute is the author of the book The Circadian Code, which discusses circadian biology in much greater detail. Dr. Panda writes about three “core rhythms” that our body aligns with.
Without artificial lighting and screens, we will typically sync with the planet’s day/night cycle: rising with the sun and sleeping when it’s dark. We’ve come a long way from those origins, but our bodies are still designed to work with an abundance of light during the day and restful sleep when it’s dark at night. If you sleep from 5 am to 2 pm every day, you may get enough sleep, but the quality of your sleep will likely not be as good.
Our bodies work best when we’re getting restful sleep every day. But even if you’re getting 7–8 hours, you may not be aligned with your body’s optimal sleep cycle.
According to Dr. Satchin Panda, our body has an 8 to 10-hour window for optimal food intake that begins when we take our first bite in the morning. Digestion of even a small bite of food takes hours, and efficiency slows dramatically once we’re outside that window. There’s a set window of time because our internal organs follow circadian rhythms to do their jobs, like processing food and liquids.
The stomach, liver, pancreas, and other key internal organs work best when our eating aligns with our circadian rhythm. Following a routine or schedule with your eating that allows your body to operate along the same patterns is more efficient for your digestion, nutrient absorption, and overall metabolism. Limiting your food intake to a specific window of time is also ideal.
Our bodies are programmed to shift into a night mode after the sun goes down. Heart rate and breathing slow, body temperature lower, and we usually go to sleep. When you’re exercising after dark, your body has to work hard to make and use all that energy and then start the recovery process late in the day. This can clash with your sleep cycle and the circadian rhythm of digestion & eating, making your recovery and fat burning less efficient.
It might seem obvious, but our bodies are made to be active while we’re awake. Physical activity during the day, in line with our sleep and digestion cycles, is a key part of a balanced, healthy lifestyle. Exercise has too many health benefits to list, but it’s most beneficial when you get your main activity done during the day, not late at night.
Light intake is one of the most important factors in sleep and circadian rhythm. The brain interprets light as a sign of when to be asleep and awake. Your circadian rhythm is designed around the sun, but the bright lights and screens of modern life can knock the body’s natural signals and rhythms out of whack. If you stare at a bright screen at midnight, your body may be tired, but your brain is getting the message that it’s time to be awake. Too much bright, artificial light after dark can make it much more difficult to sleep and establish a healthy wake/rise schedule.
Two hormones that regulate the sleep cycle are directly affected by light. Cortisol, a steroid hormone produced by your adrenal glands, helps wake us up and keep us going. Cortisol levels tend to be highest in the mornings and lowest when we’re in our deepest sleep, typically around 3–4 am. Bright artificial light can stimulate cortisol levels that keep you awake, as documented in clinical studies.
The hormone melatonin is a counterpart to cortisol. Produced by the pineal gland, melatonin helps you fall asleep and stay asleep. Your body usually starts producing melatonin in the early evening, when you’re starting to wind down and get closer to bedtime. Bright light, especially bright blue light from phones and computers, has disrupted melatonin production.
