Effects of light on human circadian rhythms, sleep and mood

Christine Blume, Corrado Garbazza, Manuel Spitschan, Christine Blume, Corrado Garbazza, Manuel Spitschan

Abstract

Humans live in a 24-hour environment, in which light and darkness follow a diurnal pattern. Our circadian pacemaker, the suprachiasmatic nuclei (SCN) in the hypothalamus, is entrained to the 24-hour solar day via a pathway from the retina and synchronises our internal biological rhythms. Rhythmic variations in ambient illumination impact behaviours such as rest during sleep and activity during wakefulness as well as their underlying biological processes. Rather recently, the availability of artificial light has substantially changed the light environment, especially during evening and night hours. This may increase the risk of developing circadian rhythm sleep-wake disorders (CRSWD), which are often caused by a misalignment of endogenous circadian rhythms and external light-dark cycles. While the exact relationship between the availability of artificial light and CRSWD remains to be established, nocturnal light has been shown to alter circadian rhythms and sleep in humans. On the other hand, light can also be used as an effective and noninvasive therapeutic option with little to no side effects, to improve sleep,mood and general well-being. This article reviews our current state of knowledge regarding the effects of light on circadian rhythms, sleep, and mood.

Keywords: Artificial light; Circadian rhythms; Depression; Light therapy; Natural light.

Conflict of interest statement

Conflict of interest C. Blume, C. Garbazza and M. Spitschan declare that they have no relevant competing interests.

Figures

Fig. 1
Fig. 1
Input and output pathways to/from the suprachiasmatic nuclei (SCN). The photic input pathways that relay information about the intensity and spectral composition of ambient light are the retinohypothalamic tract (RHT) and the geniculohypothalamic tract (GHT), which connects retina and SCN via the intergeniculate leaflet (IGL) in the thalamus. Additionally, the SCN also receive non-photic information from the raphe nuclei (RN) via the raphe-hypothalamic tract (raphe-HT) and from the pineal gland. The main output is from the SCN to the serotonergic raphe nuclei (RN, receive information about the phase of the circadian clock and regulate vigilance state of the body) and the pineal gland, where melatonin is produced. Input and output pathways form reciprocal loops
Fig. 2
Fig. 2
Spectral power distributions of common light sources in our environment. a Spectral power distributions of daylights at different correlated colour temperatures (CCT; 4000 K; 6500 K; 10,000 K). Spectra are normalised to 555 nm. b Spectral power distributions of a white LED (top), a fluorescent source at 3000 K (middle), and an incandescent source (tungsten-filament; 2856 K, bottom). All three artificial sources have the same luminous flux (normalised to 100 lm), and approximately the same colour temperature (2700–3000 K), but the spectra are very different in shape and scale (see y axis)
Fig. 3
Fig. 3
Overview of the retina photoreceptors. a Schematic view of the eye with the retina at the back of the eye (the fundus), containing cones, rods and the intrinsically photosensitive retinal ganglion cells (ipRGCs) expressing the photopigment melanopsin. b Spectral sensitivities of the photoreceptors in the human eye

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