MY NIGHTS ON MOOD.

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My Nights On Mood:

    A growing body of research shows that one consequence of night time lighting is disrupted mood regulation and that humans are sensitive across the lifespan.Childhood and adolescence are periods of likely exposure to light at night, as well as sensitive windows for brain development. Adolescents living in dense, urban areas with high levels of outdoor illumination have stronger evening-oriented chronotypes than those living in darker, rural areas, as do adolescents with more evening use of electronic media.

    100 Compounding the tendency to stay up later, young people tend to be more sensitive to the melatonin-suppressing effects of light at night than adults.101 Research efforts should focus on determining the long-term effects of circadian disruption by light at night during early life, as studies in rodents suggest there are long-lasting consequences of exposure. These reductions persisted after the third night.

According to a new study:

    Depression Psychology / Psychiatry Sleep / Sleep Disorders / Insomnia. your bad mood may be down to lack of quality sleep, rather than lack of quantity.Share on PinterestResearchers say interrupted sleep is more poor mood sleep.

    A 1999 survey found that only 10% of young people aged 2–16 slept in complete darkness.
99 Exposure to light at night affects the circadian phenotype of these individuals. the researchers found that the interrupted sleep group experienced shorter periods or deep sleep. Manic-depressive individuals awakened and exposed to an acute bout of light at night experienced more than twice the decrease in melatonin concentrations as individuals not diagnosed with bipolar disorder. Among non-shift working adults there are far less data available to assess the effects of chronic nighttime lighting on mood.

Depressive Symptoms:

    He notes, however, that further studies are warranted to gain. Restricting light exposure to the night and maintaining darkness during the day allowed workers to adapt to a reversed circadian cycle, which improved alertness and cognition. Unfortunately, maintaining a reversed circadian cycle is difficult under typical circumstances, as workers revert back to a standard cycle on weekends or off days, which disrupts their circadian function further. Depressed individuals averaged more than 5 lux of light at night and more than 30 min of nightly exposure, compared with only 0.8 lux in the non-depressed group. In one study, women who had a window were exposed to higher light levels during the day and reported better sleep and lower depressive symptoms than women working in similar jobs, but without office windows.

Among elderly patients with dementia, indicating light is powerful both as a disruptor or synchronizer depending on the timing. It is also becoming apparent that lack of exposure to bright light during the day can contribute to mood changes. Workers exposed to shift work are more likely to suffer depressive episodes, with prolonged shift work of more than 20 years resulting in increased lifetime risk of major depression.
Even a single night of shift work among student nurses elicited changes in mood.
Multiple components involved in night shift work may affect mood, including exposure to light and sleep disruption.

Lead study author Patrick Finan,  An assistant professor of psychiatry and behavioral sciences at Johns Hopkins University School of Medicine in Baltimore, MD, and colleagues say their findings indicate. participants in the interrupted sleep group experienced a 31% reduction in positive mood after the second night, while those in the delayed sleep group experienced a 12% reduction in positive mood.

    Epidemiological studies repeatedly link shift work to symptoms of depression. Indicating that interrupted sleep has a more adverse impact on positive mood. Intensity and spectra of illumination, artificial light at night can cause serious circadian and physiological disruption. Circadian disruption is already a factor in the natural aging process, as the melatonin rhythm decreases in amplitude and sleep becomes more fragmented. In a cohort of 857 elderly individuals, exposure to light at night was associated with insomnia and poor sleep quality, which could be contributing factors to depressed mood. But there is evidence that appropriately timed bright light therapy can improve mood in shift workers. Children commonly sleep with night lights and adolescents tend to stay up late at night using electronics.

Fast facts about insomniaInsomnia:

    when a person has trouble falling asleep, maintaining sleep or frequently awakens during sleepInsomnia is only deemed a disorder when it causes significant distress or anxiety, or when it results in daytime impairmentIt is estimated that around 1% of children and 7% of adolescents in the US have insomnia.Learn more about insomniaWhat is more, the team found that this lack of slow-wave sleep among the interrupted sleep group was significantly associated with the reduction in positive mood, and that disturbed sleep impacted certain aspects of positive mood, including friendliness and feelings of sympathy. In rodents, exposure to dim light at night (5 lux) each night for 3–4 weeks elicited depressive-like symptoms.59, 85, 86, 87 In humans, the incidence of major depression has grown in parallel with the adoption of electric lights, but this is only correlation.


   As described earlier, virtually all individuals living in North America or Europe are exposed to nightly light pollution, but there is a lack of systematic research investigating the effects. The Foundation say getting enough sleep can help boost the immune system, productivity and mood. The team believes their findings help explain why many people with chronic insomnia – a sleep disorder that affects around 10% of the US population – experience depression;

It may be down to insufficient amounts of slow-wave sleep. 

    One group had uninterrupted sleep each night, one group had delayed bedtimes, while the remaining group was deliberately awakened eight times during sleep each night. Exposure to light at night is prevalent throughout life, beginning in early childhood and extending into old age. But increasingly, studies are showing that the quality of sleep is just as important as duration of sleep. At the end of each night, participants were asked to report how strongly they felt positive or negative emotions, such as anger or cheerfulness, which the researchers assessed to determine their mood.

    “When your sleep is disrupted throughout the night, you don’t have the opportunity to progress through the sleep stages to get the amount of slow-wave sleep that is key to the feeling of restoration,” 

Notes Finan. Last month, Medical News Today reported on a study suggesting that adults may only need 6.5 hours sleep each night.