Dr. David Orman

Q: How does long-term exposure to artificial light at night affect melatonin cycles and natural healing processes?

A: The Hidden Health Toll of Nighttime Light

Modern life has blurred the line between day and night. Street lamps, glowing screens, and indoor lighting often extend well past sunset, bathing us in artificial brightness. Yet the human body is hardwired to follow natural rhythms shaped by sunlight and darkness. Central to this cycle is melatonin, a hormone that signals when to sleep, regulates immune function, and supports deep cellular repair. When artificial light, especially the blue rich light from phones, TVs, and LED bulbs, floods our evenings, melatonin production is disrupted. This seemingly small interference can cascade into restless sleep, slower tissue healing, and weakened immune resilience.

Science shows that consistent exposure to light at night does more than delay sleep. It can impair the body’s ability to recover from exercise, suppress antioxidant activity, and alter the timing of hormone release. Over time, these changes may raise the risk of chronic issues such as metabolic imbalance, low grade inflammation, and even cardiovascular strain. Natural health traditions, from Taoist energy practices to Ayurvedic evening rituals, have long emphasized the healing power of true darkness and quiet nights. They understood that deep rest is not a luxury but a key to longevity and inner harmony.

Reclaiming the night is both simple and profound. Begin by dimming household lights two hours before bed and switching to warmer amber tones. Keep devices out of the bedroom or use blue light filters if evening use is unavoidable. Spend time outdoors at sunset to help your circadian rhythm reset naturally. These small, consistent actions invite the body back into balance, allowing melatonin to flow freely and the deeper work of healing to unfold quietly as nature intended.