“Lights Out” Method SLASHES Diabetes Risk
By
Dr. Scott Olson, ND
Posted July 28, 2024
We all know that diet and exercise are crucial in preventing type 2 diabetes.
But what if I told you that making a simple change to your sleeping environment could ALSO significantly dial down your risk?
A groundbreaking new study suggests that this easy, no-cost strategy could be a powerful tool in our diabetes prevention toolkit.
Let’s shed some light on this fascinating research…
I’ve warned you about the dangers of light exposure at night before.
Artificial light negatively affects hormone levels and disrupts circadian rhythm. So, it’s no surprise it’s implicated in a laundry list of health issues ranging from high blood pressure to thyroid cancer.
I’ve even cautioned you about the link between nighttime light exposure and poor blood sugar control before.
Now, a team of scientists, led by Professor Andrew Phillips from Flinders University in Australia, conducted the largest study to date on how nighttime light exposure affects our risk of developing type 2 diabetes.
Their findings, published in the journal The Lancet, are illuminating, to say the least.
The researchers equipped 85,000 volunteers with wrist-worn light sensors, like high-tech watches that measure light instead of steps. The participants wore the sensors for a week, going about their normal lives. Then, the scientists tracked their health for the next eight years.
Here’s what they discovered…
The volunteers who were exposed to the MOST light between 12:30 AM and 6 AM were 1.5 times more likely to develop diabetes compared to those who slept in darkness.
That’s about the same increase in risk you’d get from having a family history of diabetes!
You’re probably wondering how much light are we talking about here.
Well, about half of the people in the study experienced very low light levels at night—less than the glow of a candle. These folks had the lowest risk of developing diabetes.
On the other hand, the 10 percent of participants exposed to the most light—equivalent to dim overhead lighting—had the highest risk.
Your body was designed to sleep in total darkness. So, light at night affects your body’s internal clock, or circadian rhythm.
This 24-hour cycle regulates many of your bodily functions, including how you process sugar and produce insulin. When you’re exposed to light at night, it throws this delicate system out of whack.
Your body’s production of the hormone melatonin is affected as well. Melatonin helps us sleep, but it also influences our body’s insulin response. Nighttime light exposure can reduce melatonin levels, messing with your metabolic system and eventually sending your diabetes risk rising.
To create a healthier light environment, start here…
- Power down screens. The blue light from phones, tablets, and computers can be particularly disruptive. Plus, cover any indicator lights on electronics that must be in the room.
- Invest in blackout curtains or an eye mask to block out external light you can’t get rid of.
- If you absolutely need a nightlight, opt for a red light, which is less likely to interfere with your circadian rhythm.
Remember, while managing nighttime light exposure is a promising strategy, it’s not a silver bullet. A healthy diet, regular exercise, and maintaining a healthy weight are still crucial in preventing type 2 diabetes.
P.S. A WARNING for Night Owls!
Source:
Daniel P. Windred, Angus C. Burns, Martin K. Rutter, et al., Personal light exposure patterns and incidence of type 2 diabetes: analysis of 13 million hours of light sensor data and 670,000 person-years of prospective observation, The Lancet Regional Health, Volume 42, 100943, July 2024
Written By Dr. Scott Olson, ND
Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.
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