{"id":606,"date":"2016-04-12T18:29:52","date_gmt":"2016-04-13T01:29:52","guid":{"rendered":"https:\/\/www.avawomen.com\/avaworld\/?p=606"},"modified":"2018-12-19T12:09:53","modified_gmt":"2018-12-19T20:09:53","slug":"does-artificial-light-hurt-fertility","status":"publish","type":"post","link":"http:\/\/www.avawomen.com\/avaworld\/does-artificial-light-hurt-fertility\/","title":{"rendered":"Does Artificial Light Hurt Fertility?"},"content":{"rendered":"<p>If you&#8217;re trying to get pregnant, you&#8217;ve probably given some thought to questions of diet and exercise: what supplements do you need to start taking? Is it okay to drink alcohol while you&#8217;re trying to conceive? Do you need to change your exercise routine?<\/p>\n<p>But here are a few questions\u00a0you&#8217;ve probably never considered:<\/p>\n<ul>\n<li>Your\u00a0nighttime reading habits<\/li>\n<li>The thickness of your\u00a0bedroom curtains<\/li>\n<li>The location of windows in your\u00a0workplace<\/li>\n<\/ul>\n<p>If you&#8217;re thinking about nutrition and exercise while trying to get pregnant, you should be thinking about the light you&#8217;re exposed to throughout the day, because research suggests it has at least as big of an impact on fertility.<\/p>\n<h3>The Profound Impact of Light\u00a0on\u00a0Your Body<\/h3>\n<p>It&#8217;s long been understood that exposure to\u00a0light is the catalyst for hormonal responses that influence how awake you feel. But more recently, research has begun to uncover that daily patterns of light exposure\u00a0can have wide-ranging health impacts, influencing your mood, your weight, your risk level for certain types of cancers[1.Davis et al. 2001], and your reproductive health[2.Uehata et al. 1982].<\/p>\n<p>Light is what keeps our\u00a0bodies in sync with the 24-hour day. A century ago, when people spent more time outdoors during the day and were exposed to less artificial light at night,\u00a0they tended to get more sleep. In 1910, average sleep duration was about nine hours, and today, it&#8217;s down to 7.5[3.Spiegel et al. 1999].<\/p>\n<p>If you&#8217;ve ever gone camping, you&#8217;ve experienced this kind of\u00a0circadian rhythm firsthand. Out in the woods, protected from the effects of artificial light, people\u00a0tend to fall asleep soon after the sun sets, and wake soon after it rises.<\/p>\n<p>Why does this happen? Think about how it feels when you first open the curtains in the morning, the way\u00a0the light shocks you awake. That&#8217;s the feeling of your body suppressing melatonin production in response to daylight, causing you to feel more alert. The opposite happens when you&#8217;re exposed to darkness\u2014the absence of light signals your body to increase melatonin production, which makes you feel sleepy.<\/p>\n<p>For most of human history, we experienced a long, uninterrupted period of light followed by a long, uninterrupted period of darkness. Today, we spend our days indoors and our nights in artificially lit rooms staring at bright screens. Unsurprisingly, this disturbs our normal sleep patterns.<\/p>\n<p>Research has shown that short-wavelength blue light\u2014the kind that&#8217;s emitted from our mobile devices\u2014is a particularly potent melatonin suppressor.\u00a0In a 2014 study, participants who read on light-emitting devices took longer to fall asleep, had less REM sleep, felt more alert at bedtime, and felt sleepier in the morning than participants who read printed books.[4.Chang et al. 2014] This, combined with the fact that people tend to use their devices before bed, makes for a\u00a0strong\u00a0sleep-killing cocktail.<\/p>\n<h3>Why Sleep Matters for Fertility<\/h3>\n<p>If using mobile devices at night causes you\u00a0to go to bed later and sleep less, it could impact your fertility indirectly by causing you to feel more stressed from sleep deprivation[5.Sanders &amp; Bruce 1997]. But mobile devices\u00a0can\u00a0have a direct impact on fertility as well. Here&#8217;s why:<\/p>\n<p>Melatonin is the hormone that makes us feel sleepy, but that&#8217;s not all it does. It also\u00a0plays an important role in reproductive health, <a href=\"https:\/\/www.fertstert.org\/article\/S0015-0282(14)00547-0\/abstract\">protecting eggs from free-radical damage during ovulation<\/a>. The study of\u00a0circadian rhythms and fertility is still relatively new, but <a href=\"https:\/\/www.avawomen.com\/avaworld\/staying-positive-and-relaxed-while-ttc\/\">research has shown that irregular sleep patterns can have a variety of reproductive\u00a0impacts<\/a>, including:<\/p>\n<ul>\n<li>increased risk of miscarriage<\/li>\n<li>low birth weight<\/li>\n<li>irregular menstrual cycles<\/li>\n<li>lower rate of pregnancy<\/li>\n<li>higher rates of stillbirth<\/li>\n<\/ul>\n<p>None of this is surprising when you consider that the 28-day menstrual cycle follows a pattern based on the 29-day lunar cycle. The moon&#8217;s light ebbs and flows over the course of the month, with the brightest days around the full moon. In 1990,\u00a0Psychiatry Research published a study reporting that women with long and irregular menstrual cycles\u00a0who\u00a0used light exposure that mimicked moonlight could\u00a0shorten and regular their cycles.<\/p>\n<div>\n<div id=\"attachment_4045\" style=\"width: 1098px\" class=\"wp-caption aligncenter\"><img aria-describedby=\"caption-attachment-4045\" loading=\"lazy\" class=\"wp-image-4045 size-full\" src=\"https:\/\/avablog-assets-production.s3.amazonaws.com\/wp-content\/uploads\/2016\/04\/moon.jpg\" width=\"1088\" height=\"720\" srcset=\"https:\/\/avablog-assets-production.s3.amazonaws.com\/wp-offloaded-content\/moon.jpg 1088w, https:\/\/avablog-assets-production.s3.amazonaws.com\/wp-offloaded-content\/moon-300x199.jpg 300w, https:\/\/avablog-assets-production.s3.amazonaws.com\/wp-offloaded-content\/moon-768x508.jpg 768w, https:\/\/avablog-assets-production.s3.amazonaws.com\/wp-offloaded-content\/moon-1024x678.jpg 1024w, https:\/\/avablog-assets-production.s3.amazonaws.com\/wp-offloaded-content\/moon-900x596.jpg 900w\" sizes=\"(max-width: 1088px) 100vw, 1088px\" \/><p id=\"caption-attachment-4045\" class=\"wp-caption-text\">Little-known fact: if enough women ovulate at the same time, the moon turns red*.<\/p><\/div>\n<p>More recently, scientists have focused on how daylight exposure impacts the menstrual cycle. A 2007 Psychiatry Research\u00a0study reported that women receiving light therapy for seasonal affective disorder started their periods 1.2 days earlier on average.<\/p>\n<h3>What You Can Do<\/h3>\n<p>Here&#8217;s how to make the science of light and darkness work for you and your fertility:<\/p>\n<p class=\"p1\"><strong>Seek out\u00a0light in the morning. <\/strong>Go outside in the morning, or sit near a window with abundant light.\u00a0It takes about 10 minutes to fully suppress melatonin, so make sure you get at least that much daylight time soon after waking.<\/p>\n<p class=\"p1\"><strong>Seek out total darkness at night<\/strong>. Make sure your bedroom is really dark. Throw a t-shirt\u00a0over clocks, charging devices, and other things that might emit light. Invest in blackout curtains.<\/p>\n<p class=\"p1\"><strong>Get sunlight during the day<\/strong>.\u00a0There&#8217;s some evidence that melatonin may act directly on reproductive tissues, making women more fertile during times of year when there is maximum daylight. Try to get outside during the brightest part of the day.<\/p>\n<p class=\"p1\"><strong>Maintain a regular schedule<\/strong>.\u00a0When you&#8217;re trying to conceive, be extra vigilant about maintaining a regular schedule, minimizing frequent travel that could give you jet lag and throw off your internal clock.<\/p>\n<p class=\"p1\"><strong>Block blue light<\/strong>. Blue light\u2014the kind that emanates from your iPhone screen\u2014delays the flow of melatonin. Try to\u00a0put your devices away a few hours before bed.<\/p>\n<\/div>\n<p>&nbsp;<\/p>\n<p><span style=\"font-size: 10pt;\">*Yes, that was a joke.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you&#8217;re trying to get pregnant, you&#8217;ve probably given some thought to questions of diet [&hellip;]<\/p>\n","protected":false},"author":6,"featured_media":20384,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[895,772],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v17.3 (Yoast SEO v18.8) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Does Artificial Light Hurt Fertility? - Ava<\/title>\n<meta name=\"description\" content=\"If you think about nutrition while trying to conceive, you should also think about artificial light. 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