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Thanks for reading The Abstract. This month’s edition is
1,557 words, about a
6-minute read.
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Welcome to the March issue of
The Abstract. It’s National Sleep Awareness Month, so we’re focusing our lens on the relationship between sleep, health, and longevity. Our lead study looks at the implications of blue light exposure on eye health and overall wellbeing, with commentaries from two esteemed members of Elysium’s Scientific Advisory Board:
Russell Foster, Ph.D., sleep expert and professor of circadian neuroscience at University of Oxford, and
Theodore Leng, M.D., M.S., a leading retinal specialist at Stanford University School of Medicine. Also in this month’s longevity science newsletter: the benefits of cold water immersion, how sleep deprivation causes inflammation and immune disruption, why you may need more vitamin B12, and the optimal combination of sleep, exercise, and nutrition.
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Morning blue light therapy improves sleep and activity patterns
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Illustration by George Wylesol for The Washington Post
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Aging is accompanied by poorer quality sleep and disrupted circadian rhythms, caused by age-related ocular changes, less light exposure during the day, and excessive nighttime light (especially in care homes). A new study investigated the effects of blue-enriched light “supplementation” on sleep and activity patterns in healthy older adults living at home. Participants self-administered either blue-enriched white light (color temperature of 17,000 K) or control white light (4,000 K) using desktop boxes for two hours each morning and evening.
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They found that blue light in the morning improved the consistency of sleep-wake and activity patterns from day-to-day, and decreased sleep fragmentation. Evening exposure to blue light, however, decreased sleep efficiency and made it more difficult for people to fall asleep. Interestingly, more time spent outdoors (measured as time exposed to bright light above 2500 lux) improved the strength of participants’
circadian rhythms, increased their daytime activity, and shifted their bedtimes earlier. These findings suggest that the timing of blue light exposure is critical and may have therapeutic applications for improving the sleep and circadian rhythms of older adults.
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The Expert's Take:
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“As an ophthalmologist, I found the recent study titled ‘The bright and dark side of blue-enriched light on sleep and activity in older adults’ particularly insightful, especially regarding the implications of blue light exposure on eye health and overall well-being.
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Morning exposure to blue-enriched light significantly improved rest-activity rhythm stability and decreased sleep fragmentation in older adults, while evening exposure increased sleep latency and lowered sleep efficiency, highlighting the importance of timing in light therapy for sleep and activity regulation. However, it is important to be cautious about overexposing the eyes to blue light, as prolonged exposure can lead to digital eye strain, discomfort and even contribute to age-related disease of the eye. Additionally, in the evenings, one can try to avoid screens and use blue light blocking lenses to improve sleep quality.”
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Theodore Leng, M.D., M.S.
Director of Clinical and Translational Research and Director of Ophthalmic Diagnostics at Stanford University School of Medicine, Department of Ophthalmology, member of the Elysium Scientific Advisory Board and
Vision product advisor
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“These results are consistent with previous studies showing that bright evening light (white or blue enriched) of a long duration (2 hours in this study) will delay the onset of sleep and reduce sleep efficiency, whilst bright morning light can be helpful in advancing the timing of sleep and improving daytime performance. Such knowledge can be used to help individuals, and especially teenagers, to adjust to the early starts often demanded by work and school.”
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Russell Foster, Ph.D.
Professor of Circadian Neuroscience and Head of the Department of Ophthalmology at the University of Oxford and Elysium Scientific Advisory Board Member
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THIS MONTH
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What We're Reading
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These are third-party articles about science that we find interesting but have no relationship to Elysium or any of our products. Elysium’s products are not intended to screen, diagnose, treat, cure, or prevent any disease.
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How much vitamin B12 does your brain need?
Vitamin B12 deficiency is associated with neurological dysfunction and profound impacts on brain structure. Deficiency can be caused by a lack of intake (e.g., vegan or vegetarian diet) or by decreased absorption (as we age, our ability to absorb B12 from food declines). The
VITACOG study established that supplementation with B vitamins, including B12, in older adults with mild cognitive impairment leads to functional and structural benefits, slowing the progression of brain atrophy and decline in multiple areas of cognitive testing. A new study by researchers at UC San Francisco found that B12 levels in the “normal” range aren’t sufficient to prevent neurological decline in older adults. Researchers looked at 231 healthy participants (average age 71) whose B12 levels were more than double the U.S. minimum recommendation. Those on the lower (but still "healthy") end of B12 had slower cognitive processing speed and microstructural changes in the brain, challenging our current guidelines for “biologically sufficient” B12 levels.
(Annals of Neurology)
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Cold water immersion shows benefits for stress, sleep, and wellbeing
Is cold plunging a wellness trend or an evidence-based health intervention? Researchers at the University of South Australia investigated in the
“first comprehensive evaluation of the health and wellbeing effects of cold water immersion (CWI) among healthy adults.” Analyzing data from 11 studies with 3,177 participants, they found that cold immersion—in baths or showers, at temperatures from 7°C to 15°C, and durations from 30 seconds to two hours—may lower stress, improve sleep quality, and improve quality of life. Specifically, CWI reduced stress for 12 hours after exposure; cold showers improved quality of life scores; participants who took regular cold showers had fewer absences related to sickness; and CWI led to better sleep outcomes, though that data was limited to men. Researchers also found that CWI caused a temporary acute inflammatory response, possibly related to beneficial metabolic responses rather than systemic inflammation. Findings regarding immunity and mood were inconclusive and require further research. (PLOS One)
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Minimum and optimal combinations of sleep, exercise, and nutrition
We all know that sleep, physical activity, and nutrition are cornerstones of longevity—but in what combination? A new study examined how the three variables (referred to collectively as “SPAN”) relates to mortality risk using data from 59,078 UK Biobank participants who wore activity trackers and reported about their diets. Over an 8.1-year follow-up period, researchers found that the optimal combination of sleep (7.2-8 hours/day), physical activity (42-103 minutes/day of moderate-to-vigorous activity), and a high-quality diet was associated with a 64% lower mortality risk compared to participants with poor metrics in all three categories. An important finding was that even small improvements across all three categories led to meaningful benefits. Adding 15 minutes of sleep, 1.6 more minutes of activity, and simple diet improvements (adding a half-serving of vegetables) daily were associated with a 10% reduction in mortality risk. The study authors conclude that SPAN behaviors act synergistically and that small incremental positive lifestyle changes may be more effective than focusing on individual behaviors. (BMC Medicine)
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Missing one night of sleep mimics inflammation seen in obesity
Sleep deprivation is associated with a variety of negative outcomes, from feelings of loneliness to increased risk of all-cause mortality. A new study adds to the body of research on sleep loss, finding that a single experience of 24-hour sleep deprivation has significant consequences for immunity and inflammation. Researchers profiled the sleep of 237 healthy adults with varying BMIs and found that obese individuals had worse sleep quality and higher chronic low-grade inflammation compared to the lean group, as well as increased non-classical monocytes, which are associated with inflammation. Participants were then subjected to one full night without sleep, which altered the profile of immune cells in the lean subjects by increasing their levels of non-classical monocytes—resesembling the patterns seen in those with obesity. The findings suggest a connection between disrupted sleep and inflammatory conditions.
(The Journal of Immunology)
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TERM OF THE MONTH
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Blue light
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/bluː laɪt/
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Blue light is a natural component of sunlight and light emitted from digital screens. With wavelengths vibrating between 380 to 500 nanometers on the electromagnetic spectrum, blue light is part of the visible light spectrum—what the human eye can see—and has relatively short wavelengths and higher energy compared to other colors like red or green. Blue light plays an essential role in regulating our circadian rhythms when we’re exposed to it appropriately, while evening exposure can interrupt the sleep-wake cycle.
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AGING 101
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Simple tips proven to help you sleep better at night
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Sleep is linked to everything from cognitive function to a healthy immune system. Here are five tips to help you sleep better at night, courtesy of renowned sleep expert and Elysium Scientific Advisory Board member Russell Foster, Ph.D. (Read more)
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