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Reason & Wellbeing
How Shift Workers Can Use Light, Melatonin, Naps, Physical Activity, and Nutrition to Feel Better | Debra Skene, Professor of Neuroendocrinology
Nov 15, 2023
Debra Skene, Professor of Neuroendocrinology, discusses the effects of light, melatonin, naps, physical activity, and nutrition on shift workers' wellbeing. They delve into the role of light exposure in our internal clocks, the impact of melatonin on circadian systems, and the benefits of time-restricted eating. The podcast also reflects on the influential work of Josephina Ren in chronobiology.
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Quick takeaways
- Light exposure in the morning advances the circadian timing system, while light in the evening delays it.
- Melatonin can be used to shift the master clock, but combining it with light exposure negates its effects.
Deep dives
The influence of light exposure on circadian clocks
Light exposure acts as the main time cue for the master clock in the brain, influencing sleep-wake cycles. The phase response curve illustrates how the direction of the master clock changes based on the timing of light exposure relative to the body's clock. Light in the morning advances the circadian timing system, while light in the evening delays it.
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