#7 KIDS circadian health, melatonin, grounding, blue light
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How to turn phone screen red [https://www.youtube.com/watch?v=DJU4AScfB-s]on iphone or if you have an Android you can use the Twilight App.
If you want to dig deeper into the science behind circadian rhythms and light exposure, here are some great starting points (many I reference in the ep):
* Wang et al., 2022 — Sleep Health and Artificial Light at Night in Children
Huge Chinese study (~200,000 kids) showing more outdoor nighttime light = more sleep problems.
* Paksarian et al., 2020 — Neighborhood Nighttime Light and Mental Health in U.S. Teens
Found that adolescents living in brighter nighttime environments had higher rates of mood and anxiety symptoms.
American Journal of Psychiatry.
* Figueiro & Rea, 2010 — Morning Light Exposure Improves Sleep and Circadian Timing in Students
Early fieldwork showing how light timing influences sleep quality and alertness in school-aged children.
* Cho et al., 2024 — Artificial Light at Night and Blood Pressure in Children
Large multi-city cohort study linking higher night light exposure with elevated blood pressure readings.
* van Duijnhoven et al., 2024 — Evening Light Exposure and Sleep Patterns in Preteens
Found that bright evening light shortened sleep and delayed sleep onset in 11–13 year olds.
* Foster & Kreitzman, 2021 — Circadian Rhythms: A Very Short Introduction
A readable intro book that explains how our body clocks evolved and why light timing matters.
* University of Colorado Boulder, 2013 — Evening Light Delays Melatonin in Humans
Just one hour of bright light before bed delayed melatonin onset by up to 90 minutes.
Journal of Clinical Endocrinology & Metabolism.
* Liu et al., 2024 — Outdoor Nighttime Light and Myopia Risk in Adolescents
Found a positive correlation between nighttime brightness and rates of myopia (short-sightedness).
* R. Wever “The effects of electric fields on circadian rhythmicity in men.” In an underground bunker, subjects were placed in two rooms: one shielded from natural magnetic and electric fields, the other not shielded.
Tip: If you want to explore practical lighting ideas, search terms like “circadian lighting,” “melanopic lux,” or “human-centric lighting” — there’s fascinating work happening in classrooms, workplaces, and even hospitals.
