In the era before electric light, people relied on candlelight to illuminate their evening meals. My wife, Clare, and I occasionally recreate this romantic ambiance, even in the presence of modern conveniences. However, recent research suggests that returning to the practice of candlelit dinners may have more benefits than just setting a romantic mood. It appears that reducing exposure to bright lights in the evening can result in improved sleep, better blood sugar levels, and even weight loss. Additionally, there is evidence showing that exposure to bright light in the late afternoon and evening can trigger anxiety and mood swings.
I have previously discussed the advantages of exposing oneself to bright light in the morning. This practice helps reset the internal body clock, which regulates circadian rhythms and influences various bodily processes, including energy levels and sleep quality. However, it is equally important to consider what one does at the other end of the day.
Research suggests that being exposed to bright light in the evening can disrupt sleep patterns and potentially lead to weight gain. A study conducted by Northwestern University found that eating an evening meal under bright light increased insulin resistance in participants. Insulin resistance hinders the body’s ability to lower blood sugar levels after a meal, potentially leading to weight gain and an increased risk of type 2 diabetes. Pregnant women may be especially susceptible to the effects of light on blood sugar levels, potentially developing gestational diabetes, which can have long-term health consequences for both mother and baby.
A study published in the American Journal of Obstetrics and Gynecology Maternal and Fetal Medicine found that pregnant women exposed to the most bright light in the three hours before bedtime were at the greatest risk of developing gestational diabetes. While this study wasn’t a randomized controlled trial, it adds to the growing body of evidence suggesting that late-night light exposure can affect metabolism.
Dr. Minjee Kim, an assistant professor of neurology at Northwestern University, who conducted the study, has personally adopted lifestyle changes based on her research. She now actively manages the use of light in her home, ensuring unnecessary lights are turned off and dimming the lighting during evening activities. She also recommends minimizing the use of electronic devices before bedtime and keeping the screen brightness as low as possible.
Furthermore, light can impact our mood. Insufficient light during winter can contribute to seasonal affective disorder (SAD), characterized by feelings of depression, moodiness, and carbohydrate cravings. Conversely, excessive light in the evening can worsen symptoms in individuals with Alzheimer’s disease, a phenomenon known as “sundowning.” Recent research suggests that changes in light levels, specifically in the retina, contribute to this challenging behavior. Understanding this relationship could potentially lead to new strategies for managing sundowning.
In conclusion, light plays a significant role in our physical and mental well-being. Our ancestors relied on light to govern their daily activities, rising with the dawn and gathering around fires at night. It’s no surprise that light, its intensity, and timing, continue to have profound effects on our minds and bodies. So, perhaps it’s time to consider embracing the beauty and benefits of candlelit dinners once again.
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