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You probably have co-workers who joke about how much coffee they need
every morning. But by mid-afternoon, they fade and have to fight the urge to fall
asleep at their desk. And then later that night, when they can finally get some
rest, they lie wide awake. Sound familiar?
Sleeping problems are very common for adults. We've all felt the short-term
effects of a poor night’s sleep, and you're probably aware of the health risks
associated with chronic sleep issues. What many don't realize is the central role
that light plays in our sleep cycle, and additionally, that some types of light are
better and worse for healthy sleep.In this article. we'll cover the normal types of sleep, the consequences of poor
sleep, and the clinical research that demonstrates how red light therapy can
help reset your circadian rhythm and get more sleep.
The Negative Consequences of Poor Sleep
In the short-term, sleep deprivation affects our mood and makes us less alert, so
we're less productive and more likely to make erratic decisions. In the long-term,
chronic sleep problems contribute to numerous other physical health issues.
Here's a closer look at 3 of the major negative health effects associated with
chronic poor sleep:
Weight gain: Being tired every day is no way to get in better shape.
Epidemiological data suggest a strong correlation between weight gain with
either too little or too much sleep. In addition, a large base of clinical evidence
shows a strong connection between short sleep cycles and Type Il diabetes. [2]
Sleep deprivation has also been shown to decrease leptin, a vital appetite-
suppressing hormone. Leptin acts as a sort of internal fuel gauge, so when it’s
thrown off by abnormal sleep patterns, it’s harder to regulate when you need to
eat. [3]
More inflammation: Inflammatory markers are found in people who have sleep
disturbance issues as well as overly long sleep durations. This highlights the fact
that both too little and too much sleep may cause inflammation. [4,5]
Worse cognitive function: There’s a general consensus among experts that lack
of sleep leads to slower response times, decreased alertness, and an increased
variability in performance. Recent research suggests sleep deprivation may
especially affect cognitive functions that rely on emotional data, which makes
sense to anyone who's been tired and cranky due to lack of sleep. [6]
How Light Impacts Your Sleep
Limht nlave a maine pale in uairclaan eucian mare than mact af sie rey,body’s circadian clock interprets light as a sign of when to sleep and be awake,
which regulates everything from appetite and metabolism, to hormone levels
and immune function. [7] Of course, this all developed long before humans
figured out how to make light available at all hours of the day. We have
incredible lighting technology now, but our bodies still react to light like they
always have.
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Not all light is the same. and some kinds are a lot better than others for sleep.
Based on the graph above, you can see that blue light has a high color
temperature, so our body reacts to it like bright daytime sunlight. Most of our
electronic devices have screens that emanate blue light. and when you sit in
front of a glowing screen for hours, your body gets the message it’s time to be
wide awake. When you jump in bed and try to fall asleep right after, it’s difficult
for your body to adjust, even if you’ve been tired all day. This article goes deeper
into the consequences of excess blue light exposure if you want to know more.
Clinical Studies Show Red Light Helps You Sleep Better
Red light is ideal for evenings because it has a low color temperature, far lower
than regular sunlight. You can be immersed in red light at night without giving
your body a jolt and altering your internal clock like blue light does. If you're
having trouble sleeping and you're surrounding yourself with unnatural blue
light every night, that's likely a big factor. Switching to natural red light in the
evenings can help your body ease into its sleep cycle more naturally.
Medical research is showing improved sleep from red light therapy in a host of
clinical trials. Recent 2018 research out of Brazil assessed the effects of red light
therapy and other treatments on patients who suffer from migraine headaches.
Researchers found that not only did red light therapy decrease the number of
headaches, it also was the only treatment that improved patients’ sleep
disorders. [8]
In 2014, a study on the cognitive function of people with traumatic brain injury
(TBI) found that participants not only significantly improved cognitive function
and saw decreased episodes of post-traumatic stress disorder (PTSD), they also
reported improved sleep. [9]A 2013 Taiwanese study analyzed patients and their electroencephalography
(EEG), or electrical brain activity, before, during, and after red light therapy
stimulation. Researchers concluded that red light therapy could be especially
conducive to falling asleep for people with sleeping disorders. [10]
Red light therapy has been studied closely and found to improve sleep quality
as well. In one study performed among elite women basketball players, the
participants tried 14-30 minute light therapy sessions once a night for 14 nights.
The short-term results showed improved sleep and the researchers found red
light therapy to be a nonpharmacologic and noninvasive therapy for treating
sleep disorders. [11]
Natural melatonin production with red light: If you’ve had trouble sleeping, you
might have tried or heard about melatonin. It’s a naturally-occurring hormone
that regulates sleep and wakefulness. Exposure to light after dark inhibits the
body’s ability to release melatonin, increasing the time it takes you to fall asleep
and preventing you from staying asleep. If you're in red light before bed, you'll
produce more melatonin than if you're surrounded by synthetic blue light, and
that can help you fall and stay asleep. [12]
In a study with 47 people with TBI (traumatic brain injury), patients received 18
red & near infrared light treatments and saw an average increase of 1 hour of
sleep per night. Researchers concluded that red and near infrared photons of
natural light increased melatonin levels in participants. [13]
Health & Fitness Leaders Sleep Better with Joovwv
Clinical research shows how natural red light is optimal for your sleep cycle.
That hard science is backed up by the experiences of Joovv users, many of
whom happen to be health & fitness experts, pro athletes, and world-class
trainers.
Dave Asprev. founder and host of Bulletproof Radio. released a book at the endof 2018 called Game Changers. In his chapter on the science of sleep, and he
wrote all about red light therapy and how well he’s personally slept since he
started using Joow.. You can hear Dave Asprey and the Joovv team in more
detail on a recent Bulletproof podcast episode.
When we talked to future Hall of Fame football star Patrick Peterson before the
2018 NFL season started, he told us how incorporating Joovy into his workout
routine was helping him stay at the top of the league heading into his 8th
season:
“My energy level is up, my mental game is much clearer, and the way | sleep &
feel is totally different since | implemented Joowv. It’s definitely been a game
changer for me."* - Patrick Peterson, Arizona Cardinals star cornerback & 7-time
Pro Bowler
UFC champion TJ Dillashaw started incorporating Joowy too. The world-famous
fighter wrote a post on muscle recovery and staying healthy as you age where
he mentioned he Joowvs at night, and that he sleeps way better when he gets
red light before bed.
Ben Greenfield, a guy who's been named the #1 personal trainer in the world,
recently wrote a big guide to red light therapy. He’s spoken about a number of
health benefits, from muscle recovery to sex drive, and Ben says the glow of the
red Joow at night and cutting back on artificial light has him sleeping better
than he has since childhood. Mike Bledsoe told us a similar story.
Conclusion: Sleep Better with Red Light Therapy
It’s no secret that poor sleep and the resulting fatigue makes us less healthy and
less productive in the short & long term. What fewer people realize is that the
light we're exposed to plays a huge role in our ability to sleep. Red light therapy
has been found in numerous clinical studies to promote better sleep, and there’s
a huge base of research showing that 7-8 hours a night for adults is not just a
luxury, but a must for people seeking optimal performance and recovery. [14]Taken together with the chorus of health and fitness experts who are reporting
better sleep with red light therapy, it’s clear that Joow can help with your
ZZZZZ2Zz.
Scientific Sources & Medical References:
[1] Harvey C., Bruce A. “Sleep Disorders and Sleep Deprivation” National
Academy of Sciences. 2006, Bookshelf ID: NBK19960. doi: 10.17226/11617
[2] Kristen K. “Impact of sleep and sleep loss on glucose homeostasis and
appetite” Sleep Medicine Clinics. 2007, June; 2(2): 187-197. doi:
10.1016/jsmc.2007.03.004
[3] Sunil S., Mani K. “Sleep and Metabolism: An Overview” Int J Endocrinol.
2010, Aug 2. doi: 10.1155/2010/270832
[4] Michael |., Richard O., Judith Carroll. “Sleep Disturbance, Sleep Duration, and
Inflammation: A Systematic Review and Meta-Analysis of Cohort Studies and
Experimental Sleep Deprivation” Biological Psychiatry. 2016, July 1; 80(1):
40-52. doi: 10.1016/j.biopsych.2015.05.014
[5] Janet M., Norah S., Hans M., Monika H. “Sleep Loss and Inflammation” Best
Practice & Research Clinical Endocrinology & Metabolism. 2010, October; 24(5):
775-784. dio: 10.1016/jbeem.2010.08.014
[6] Killgore WD. “Effects of sleep deprivation on cognition” Progress in Brain
Research. 2010; 185: 105-129. doi: 10.1016/B978-0-444-53702-7.00007-5
[7] Lirong Z., Phyllis Z. “Circadian Rhythm Sleep Disorders” Neurologic Clinics.
2012, November; 30(4):1167-1191. doi: 10.1016/.ncl.2012.08.011
[8] Loeb LM, Amorim RP, et al. “Botulinum toxin A (BT-A) versus low-level lasertherapy (LLLT) in chronic migraine treatment: a comparison.” Arquivos de neuro-
psiquiatria. 2018 Oct;76(10):663-667.
[9] Naeser MA, Zafonte R, et al. “Significant improvements in cognitive
performance post-transcranial, red/near-infrared light-emitting diode
treatments in chronic, mild traumatic brain injury: open-protocol study.” Journal
of Neurotrauma. 2014 Jun 1;31(11):1008-17.
[10] Wu JH, Chang YC. Effect of low-level laser stimulation on EEG power in
normal subjects with closed eyes. Evidence Based Complementary and
Alternative Medicine. 2013; 2013:476565.
[11] Zhao J., Tian Y., Nie J., Xu J., Liu D. “Red light and the sleep quality and
endurance performance of Chinese female basketball players” Journal of
Athletic Training. 2012, November-December; 47 (6):673-678. doi:
10.4085/1062-47.6.08
[12] Morita T., Tokura H. “ Effects of lights of different color temperature on the
nocturnal changes in core temperature and melatonin in humans” Journal of
Physiological Anthropology. 1996, September; 15(5):243-246.
[13] Margaret N., Michael H. “Traumatic Brain Injury: A Major Medical Problem
That Could Be Treated Using Transcranial, Red/Near-Infrared LED
Photobiomodulation” Photomedicine and Laser Surgery. 2015, September;
33(9): 443-446. doi: 10.1089/pho.2015.3986
[14] Nathaniel W., Safwan B., Gregory B., Donald B., Orfeu B., Danie! B., David
D.,, James G., Michael G., Clete K., Raman M., Jennifer M., Sanjay P., Stuart Q.,
Esra T. “Recommended Amount of Sleep for a Healthy Adult: A joint Consensus
Statement of the American Academy of Sleep Medicine and Sleep Research
Society” Sleep. 2015, June; 38(6): 843-844. doi: 10.5665/sleep.4716
Joow light t
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rapy products are indicated for use in the relief of muscle and joint pain, including arthritis and
le spasm pain, and increasing of blood circulation. and relaxation of muscles. The information providedire a foe
Joow devices, or diagnose, treat, cure, or prevent any disease. It's not a substitute for a face-to-face
consultation with your healthcare provider, and should not be construed as medical advice.
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