It’s 11 p.m., and you sit in front of a glowing computer screen, writing e-mails and eating a sandwich. You’ll work until after midnight, when you’ll fall asleep in front of the light and blare of a TV before rising again at 6 a.m. What’s wrong with this picture? Because of modern conveniences and pressures, many of us keep our bodies exposed to light, food, and activity at times when our organs and cells expect dark, quiet, and sleep. In epidemiologic studies, shorter sleep has been correlated with incidence of obesity, hypertension, and other metabolic disorders. Experimental sleep studies find a similar connection. Increasingly, studies of the possible mechanisms behind these associations suggest that lack of sleep is part of a bigger problem with the 24/7 lifestyle many people today lead. Increasingly, scientists are finding that many physiologic activities related to metabolism don’t happen continuously but oscillate on a regular schedule. Studies in mice as well as humans suggest that when our internal clock is disrupted, it may throw off many bodily functions, especially metabolism. Many environmental factors have been shown to contribute to circadian disruption. Noise in busy hospitals, street noise, and airport noise have all been reported to disrupt sleep or reduce its quality. Research in animals and humans shows that exposure to light during early biological night resets the main circadian clock by producing a phase delay (the biological urge to go to sleep and wake up later than usual), and exposure during late biological night results in a phase advance (going to sleep and waking up earlier than usual). We live in a world where air passengers can see the glow of major cities 200 miles away. So the fact that human circadian systems appear sensitive even to low-level artificial light exposure raises significant concerns for the health effects of our electrified modern society. For instance, exposure to a few hours of ordinary room light of about 100 lux brightness (which most people get every night before they go to bed) can significantly reset the human circadian pacemaker, Jamie Zeitzer and colleagues reported in the September 2005 American Journal of Physiology—Regulatory, Integrative and Comparative Physiology. However, it’s not certain what the effects of very brief light exposures may be. The duration of light exposure needed to cause shifts hasn’t been well studied, according to a review by Charles Czeisler and Joshua Gooley in volume 27 (2007) of Cold Spring Harbor Symposia on Quantitative Biology. [For more information about the health effects of too much artificial light, see “Missing the Dark: Health Effects of Light Pollution,” EHP 117:A20–A27 (2009).] Epidemiologic studies suggest that lack of sleep or sleeping on an altered schedule is an independent risk factor for gaining weight. But it’s still not certain whether short sleep actually causes obesity and its associated health effects. For instance, some scientists have suggested that the association between obesity and lack of sleep may be due to the fact that people who are obese may be more likely to have a sleep disorder such as sleep apnea, or that the reported lack of sleep is a symptom of psychosocial stress. But a body of studies have shown a connection between short sleep and obesity, other health effects associated with obesity, and increased appetite or food intake.
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