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首页> 外文期刊>The European Journal of Neuroscience >Strategies to decrease social jetlag: Reducing evening blue light advances sleep and melatonin
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Strategies to decrease social jetlag: Reducing evening blue light advances sleep and melatonin

机译：减少社会曲线的策略：减少傍晚蓝光进展睡眠和褪黑素

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The timing of sleep is under the control of the circadian clock, which uses light to entrain to the external light-dark cycle. A combination of genetic, physiological and environmental factors produces individual differences in chronotype (entrained phase as manifest in sleep timing). A mismatch between circadian and societal (e.g., work) clocks leads to a condition called social jetlag, which is characterized by changing sleep times over work and free days and accumulation of sleep debt. Social jetlag, which is prevalent in late chronotypes, has been related to several health issues. One way to reduce social jetlag would be to advance the circadian clock via modifications of the light environment. We thus performed two intervention field studies to describe methods for decreasing social jetlag. One study decreased evening light exposure (via blue-light-blocking glasses) and the other used increased morning light (via the use of curtains). We measured behaviour as well as melatonin; the latter in order to validate that behaviour was consistent with this neuroendocrinological phase marker of the circadian clock. We found that a decrease in evening blue light exposure led to an advance in melatonin and sleep onset on workdays. Increased morning light exposure advanced neither melatonin secretion nor sleep timing. Neither protocol led to a significant change in social jetlag. Despite this, our findings show that controlling light exposure at home can be effective in advancing melatonin secretion and sleep, thereby helping late chronotypes to better cope with early social schedules.
机译：睡眠的时间是由生物钟控制的，生物钟利用光线进入外部的明暗循环。遗传、生理和环境因素的综合作用会导致时间型的个体差异（夹带期表现为睡眠时间）。昼夜节律和社会（如工作）时钟之间的不匹配会导致一种称为社会时差的情况，其特征是工作和空闲时间的睡眠时间变化以及睡眠债务的积累。社交时差在晚时态中很普遍，它与一些健康问题有关。减少社交时差的一种方法是通过改变光环境来提高生物钟。因此，我们进行了两项干预性现场研究，以描述减少社交时差的方法。一项研究减少了夜间的光线照射（通过蓝光遮光眼镜），另一项研究增加了晨光照射（通过使用窗帘）。我们测量了行为和褪黑素；后者是为了验证这种行为与生物钟的神经内分泌阶段标志物是一致的。我们发现，夜间蓝光照射的减少会导致褪黑素水平的提高和工作日的睡眠开始。晨光照射的增加既不会促进褪黑素的分泌，也不会影响睡眠时间。两种方案都没有导致社交时差的显著变化。尽管如此，我们的研究结果表明，在家中控制光照可以有效地促进褪黑素分泌和睡眠，从而帮助晚时型更好地应对早期社交日程。

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