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"Blue" Light and Its Effect on Circadian
Rhythms, Sleep, Alertness and Cognition
Christian Cajochen
06.04.2020 1
Two «rice grains» in the brain
Light is the most important Zeitgeber !
Midpoint Midpoint
4:45 8:21
Plasma Melatonin (pMol/L)
400 Light
300
200
100
0
12 24 12 24 12 24 12 24 12
Time of Day
Sleep
Khalsa, Cajochen et al., J Physiol (London) 2003
Light and circadian phase
Phase-Response Curve
2
Phase shift (h)
-1
-2
6.7 hours 10’000 lux
-3
polychromatic white light
Retina
-4
-18 -15 -12 -9 -6 -3 0 3 6 9 12 15 18
Initial Phase (time relative to DLMO=0)
Khalsa, Cajochen et al., J Physiol (London) 2003
Non-classical Photoreceptors
intrinsically photosensitive retinal ganglion cells SCN
(iPRGs, Melanopsin) (circadian Pacemaker)
Eye
A dual sensory organ
Rods
Retina
Cones
2
Phase shift (h)
0 75 % of the
-1 resetting
response
-2
Sighted Person
300
200
Plasma Melatonin
100 (pmol/liter)
12 18 24 6 12 18 24 6 12
Time of Day (h)
Blind Person
300
200
Plasma Melatonin
100 (pmol/liter)
12 18 24 6 12 18 24 6 12
Time of Day (h)
MOOD
0
0 1 2 3
Time elapsed from light onset (h)
This suggests that these cells serve as an exclusive pathway for mediating the acute effects of light
Subjective
Alertness
5
10
more alert
15
20
120 lux !
25
Illuminance (lux)
Carry-over effect of the light’s alerting in the evening
Bright Light 2500 lux Monochromatic Light at 460 nm Blue-enriched (6500K, 40 lux)
vs. 6 lux vs. dark vs. 3000 K, 40 lux
250
300 200
EEG Slow-Wave Activity
200
150
200 150
100
100
100
50
50
* * * * *
0 1 2 3 6 0 1 2 3 6 0 1 2 3 6
Time of Day (h)
Cajochen et al., Sleep 1992 Münch et al., Am J Physiol. 2006 Chellappa et al., J Sleep Res. 2013
Wavelength-dependent sleep induction in a nocturnal animal
http://journal.media-culture.org.au/index.php/mcjournal/article/view/1009
MOTIVATION FOR BETTER LIGHTING SOLUTIONS
We spend more than 90% of our time indoors The world gets brighter at night
Artificial outdoor light levels correlate with human sleep-wake behavior in the US
(n=19’136)
450 40
Light (lux)
30
300
20
150
10
0 0
5 53.4-175.2
3 26.5-37.4
2 14.3-26.4
1 0-14.2
Hurley et al., Epidemiology, 2014 Garcia-Saenz et al., Env Health Persp, 2018
Relativer Anteil
Wellenlänge (nm)
Relativer Anteil
Wellenlänge (nm)
Smartphone use in adolescents (14-20 years)
Use of smartphones Where do you keep your smartphone during night?
1 hour prior bedtime
somewhere
irgendwo in der in the appartment
Wohnung
14% somewhere
irgendwo in the bedroom
im Zimmer
23%
99 %
Jayes
ondem
auf theNachttisch
bedside table
notbeantwortet
nicht answered
iminBett
bed
60%
notbeantwortet
nicht answered
10%
never
nie
15% sporadically
selten
49% occasionally
gelegentlich 74% occasionally-often
often
häufig
25% not beantwortet
nicht answered
conLED 79,12
Ee [W/(sqm*nm)]
0.002
0.0015
0.001
0.0005
0
http://www.toshiba-tmat.co.jp/eng/case_tri_r/index.htm 350 450 550 650 750 850
Wavelength [nm]
Farbtemperatur von 3700K = sonniger Tag kurz nach Sonnenaufgang während "goldener Stunde” gemessen in der Sonne
https://www.nrel.gov/ grid/solar-resource/smarts.html
Conventional LED vs. daylight LED
Baseline Treatment
Night Night Conventional LED
18 22 24 8 10 14 18 22 24 8 10 14 18 22
Time of day
Baseline Treatment
Night Cognitive Test Battery
Night Daylight LED
18 22 24 8 10 14 18 22 24 8 10 14 18 22
• Each participant reported two times to the lab for two light conditions (conLED and dayLED)
• The order of the light conditions was balanced among the study participants
Conventional LED vs. daylight LED
5.0
* 200
better
(% of Baseline)
150
Light Quality
4.0
100
3.5 50 * * *
worse
DayLED
DayLED
ConLED ConLED
3.0 0 * * *
0.0 1.3 2.5 3.9 5.1 6.4 7.7
Arousal
Sleep
vs. Sleep
Arousal
30
Dynamic light:
25 38% reduction in latency to sleep stage 1
20
15
Time (Min)
10 Static light
Dynamic light
5
0
SL1 SL2 SL3 SL2_3
Sleep Latency
Stefani et al., in prep.
Rods
Processing of light in the human eye takes Cones
Macula
place through five photoreceptors.
Lens
Fluorescent lamp
Lights with different spectra can look the
same.
Incandescent lamp
Scalar output
Goal:
2 lights with spectral power
E1 E2 E3 distributions
that do not differ in the amount they
activate the cones, but
the amount they activate melanopsin
E1 E2
“stimulated” “silent”
BN RN
▪ Variables:
0.2
140
0.1
120
0.2
140
0.1
120
0.0 100
-0.1 80
0 2 4 6 8 10 12 14 16 18 20 3 92 246
Hz Melanopic equivalent
daylight illuminance (lux) Cajochen et al., Clocks&Sleep, 2019
More light during daytime increases sleep pressure (deep sleep)
Young Older
Melanopic irriadiance (mV/cm2 ) Melanopic irriadiance (mV/cm2 )
0.4 12.1 32.6 0.4 12.1 32.6
180 180
160 160
120 120
100 100
80 80
3 92 246 3 92 246
Melanopic equivalent daylight illuminance (lux) Melanopic equivalent daylight illuminance (lux)
Transmission (%)
60
50 % Reduction
40
-20
300 350 400 450 500 550 600 650 700
Wavelength (nm)
• There are wavelength-dependent effects of light on sleep in both: nocturnal animals and diurnal humans, with
alerting short-wave length light in both
• The quality of artificial lighting, as indexed by its spectral and dynamic similarity to daylight has beneficial effects on
human sleep
• The impact of light on alertness and melatonin production can be controlled independently of visual experience
(metameric displays)
• Experienced illuminance levels during wakefulness impact on homeostatic sleep regulation in humans (i.e. deep sleep)
• Non-blue blocking IOLs may be useful in older cataract patients as a "stimulant" to increase delta-EEG activity in
nonREM sleep (i.e. deep sleep)
Thank you
Centre for Chronobiology
•
Transfaculty Research Platform Molecular and
Dr. Carolin Reichert, Psychologist Cognitive Neurosciences (MCN)