In today’s world, artificial light is everywhere—bright screens, streetlights, and even the glow of an alarm clock. While these sources of light make life more convenient, they may also be having an unexpected and detrimental effect on your health.
Research is increasingly revealing that exposure to artificial light at night (ALAN) disrupts circadian rhythms, which may significantly elevate the risk of developing autoimmune and chronic disease. As I explore this fascinating and somewhat alarming connection, I’ll also delve into natural treatments for autoimmune disease and how the best autoimmune disease doctors should be considering the impact of artificial light at night (ALAN).
The Importance of Circadian Rhythm and Immune Function
The circadian rhythm is your body’s internal clock that regulates sleep-wake cycles and other physiological processes over a 24-hour period. This rhythm is deeply intertwined with immune function, influencing how your body responds to infections, stress, and inflammation.
When your circadian rhythm is disrupted—such as through exposure to artificial light at night (ALAN)—it can throw the immune system out of balance, making it harder to reverse and prevent autoimmune disease.
Artificial light at night (ALAN) can suppress the secretion of melatonin, a hormone that plays a critical role in regulating sleep and supporting immune function. Melatonin also has antioxidant properties and assists in modulating immune responses.
When your melatonin levels drop because of light exposure at night, it can lead to chronic inflammation, a key factor in the development of autoimmune disease. This chronic inflammation can compromise your body’s ability to distinguish between self and non-self, leading to autoimmune reactions.
The Hidden Impact of White LEDs
White LEDs, commonly used in homes, offices, and electronic devices, are a significant source of blue light, despite appearing “white” to the human eye. This is because most white LEDs are created by combining a blue LED with a yellow phosphor coating, which produces a broad-spectrum light. The blue wavelengths are particularly prominent in this spectrum and unfortunately very toxic.
Insomnia Artificial Blue Light – Dr David Bilstrom Autoimmune Functional Medicine MD
How Blue Light Disrupts Sleep and Health
Exposure to these blue wavelengths in the evening or at night can significantly disrupt melatonin secretion. Excessive exposure during the day creates blue light toxicity, which is a topic for an upcoming blog.
This blog is focused on the nighttime disruption that occurs because blue light, even when perceived as white, interferes with the body’s natural circadian rhythm by signaling to the brain that it is still daytime.
As a result, exposure to white LED light after sunset can delay the onset of sleep, reduce sleep quality, and negatively impact overall health. Therefore, it’s important to minimize or eliminate exposure to blue-rich light sources in the evening, opting instead for darkness, blocking blue light and/or red or amber lighting that is less disruptive to the body’s natural sleep-wake cycle.
How Artificial Light at Night (ALAN) Increases Autoimmune Risk
Disruptions in mitochondrial function play a pivotal role in the development of autoimmune disease. The link between artificial light at night (ALAN) and autoimmune disease is primarily rooted in circadian rhythm disruption, which directly impacts mitochondrial function. Here’s how this process unfolds:
- ALAN exposure disrupts your natural circadian rhythm.
- This disruption compromises mitochondrial function.
- Compromised mitochondria lead to dysregulated immune responses.
- Dysregulated immune responses can cause your body to mistakenly attack its own tissues.
When your sleep patterns are disturbed by exposure to light at night, it triggers a cascade of cellular events. These include altered immune cell function and an increase in pro-inflammatory cytokines—molecules that promote inflammation in the body. These inflammatory responses can both initiate and exacerbate autoimmune conditions.
This connection is particularly important in conditions such as rheumatoid arthritis, lupus, and multiple sclerosis. While many assume these conditions cannot be reversed, my 20 years of clinical experience as an Autoimmune Functional Medicine MD, supported by emerging research, strongly suggests otherwise. By addressing the root causes, including ALAN exposure, we can make significant strides in reversing autoimmune and chronic disease.
For a more detailed exploration of how mitochondrial function impacts the immune system and autoimmune disease, you can read my blog post titled “How Mitochondrial Function Impacts the Immune System and Autoimmune Disease.“
The Broader Impact of Chronic Sleep Deprivation on Autoimmunity
Beyond the direct effects of ALAN on mitochondrial function, chronic sleep deprivation itself has profound implications for autoimmune health. Sleep is a vital time for your body to repair and regenerate, including the immune system. Without adequate sleep, several key processes are disrupted:
- Immune cell production and function are compromised.
- The balance between pro-inflammatory and anti-inflammatory cytokines is skewed.
- Stress hormone levels, particularly cortisol, become dysregulated.
- The body’s ability to clear cellular debris and toxins is reduced.
These disruptions can lead to an overactive immune system, increasing the likelihood of it attacking healthy tissues. This overactivity not only contributes to the development of autoimmune conditions but can also exacerbate existing ones.
In my clinical practice, I’ve observed that addressing sleep quality and quantity is often a critical turning point for patients with autoimmune conditions. By ensuring restorative sleep, we can significantly improve immune function and overall health outcomes. That’s why the best autoimmune disease doctors, including myself, consider sleep optimization a cornerstone of any comprehensive treatment plan for autoimmune conditions.
The Role of an Autoimmune Disease Doctor in Reducing Artificial Light at Night (ALAN) Exposure
When it comes to treating autoimmune disease, the best autoimmune doctors go beyond standard medical approaches of treating symptoms with a medication. A knowledgeable autoimmune disease doctor, such as myself, understands that reversing these complex conditions requires a root cause approach—one that includes addressing lifestyle factors such as sleep hygiene and light exposure.
I recommend specific strategies such as optimizing light exposure, improving sleep hygiene, and incorporating tools like blue light blocking glasses. These recommendations are crucial for restoring balance to your circadian rhythm, which in turn supports immune function and overall health. By addressing artificial light at night (ALAN) and other environmental factors, I can help you create a comprehensive treatment plan that targets the root cause of autoimmune disease.
Practical Strategies for Natural Healing Autoimmune Disease
For those seeking natural treatments for autoimmune disease, aligning lifestyle with Nature’s rhythm is a powerful approach. Healing autoimmune disease naturally involves more than just dietary changes, supplements and stress management; it also requires ensuring that your circadian rhythm is in sync with natural light-dark cycles. This root cause approach can significantly enhance your body’s ability to heal and maintain balance.
For the most effective results, partnering with a knowledgeable autoimmune specialist like myself can provide you with personalized guidance tailored to your unique health needs.
However, there are several practical steps you can take right now on your own to reduce artificial light at night (ALAN) exposure and support your healing process.
- Prioritize morning sunlight exposure: Begin your day with exposure to natural sunlight, which helps reset your circadian clock and enhances serotonin production. This not only improves sleep but also supports mood regulation and immune function.
- Establish a consistent sleep schedule: Go to bed and wake up at the same time every day, even on weekends. Consistency strengthens your circadian rhythms, boosting immune function and overall well-being.
- Install blackout curtains: Block out external light sources to maintain a completely dark sleep environment, which is crucial for optimal melatonin secretion and restful sleep.
- Eliminate bright indoor lighting after sunset: Avoid exposure to artificial light after sundown. Rather than gradually dimming lights, eliminate or drastically reduce bright lighting. This practice helps maintain melatonin secretion.
- Use red or amber lights after sundown: Red or amber lighting have a much lower impact on suppressing melatonin secretion compared to blue-rich light from white LEDs and other common sources. Check my Recommends Page for suggested lights and use the coupon code DRBILSTROM for 10% to 15% off.
- Wear blue light blocking glasses: After sunset, wear blue light blocking glasses to filter out toxic blue light which is known to trigger the release of cortisol and insulin. For glasses that my team and I use, visit my Recommends Page and be sure to use the DRBILSTROM discount code.
Note: I do receive a commission on any products sold on my Recommends page, which helps to support free online content.
By implementing these strategies, you can create an environment that supports your body’s natural healing processes and complements any medical treatment you may be receiving.
Conclusion: Shedding Light on the Path to Healing
The connection between artificial light at night (ALAN) and autoimmune disease is an emerging area of research that holds significant implications for reversing and preventing all types of autoimmunity. By understanding how artificial light at night (ALAN) disrupts circadian rhythms and contributes to immune dysfunction, you can take proactive steps to protect your health.
Remember, even ‘white’ LED lights can be a significant source of sleep-disrupting blue light, so be mindful of all light sources in your evening environment.
Whether you choose to adopt natural treatments on your own or by working with an autoimmune disease specialist, such as myself, addressing artificial light at night (ALAN) exposure will be a critical component to healing autoimmune disease.
As you take steps to minimize artificial light at night (ALAN) and prioritize circadian health, you are empowering your body to restore balance and improve immune function. This empowerment is a crucial aspect of long-term health and well-being.
If you’re ready to take control of your health, start by making these simple changes tonight. And if you need personalized guidance, visit my Book Appointment page to get started —I’m here to help.
Citations
Light at Night Disrupts Biological Clocks, Calendars, and Immune Function:
Circadian Rhythms Disrupted by Light at Night and Mistimed Food Intake Alter Hormonal Rhythms and Metabolism:
Exposure to Artificial Light at Night and Risk of Cancer: Where Do We Go from Here?:
Light at Night and Disrupted Circadian Rhythms Alter Physiology and Behavior
