Ever wonder why it’s so hard to fall asleep after a late-night Netflix binge or a scroll through your phone? The culprit might be the artificial light you’re exposed to after sunset. This type of light can interfere with the natural production of melatonin, the hormone responsible for regulating our sleep-wake cycles. Let’s delve into how this works and why it’s important.

Understanding Melatonin

Melatonin is a hormone produced by the pineal gland in the brain. Its primary function is to signal to your body that it’s time to wind down and prepare for sleep. The production of melatonin is influenced by the light-dark cycle; it typically rises in the evening as it gets dark, peaks during the night, and drops in the early morning as it gets light again.

The Role of Natural Light

Before the advent of electricity, human beings relied solely on natural light from the sun. Our ancestors’ exposure to light was aligned with the natural progression of the day—bright sunlight during the day and darkness at night. This natural light-dark cycle kept their melatonin production in sync with their sleep-wake cycles.

Enter Artificial Light

In today’s world, artificial light is ubiquitous. From streetlights and neon signs to the glow of our TVs, smartphones, and computers, we are constantly surrounded by light, even after the sun goes down. This artificial light can trick our brains into thinking it’s still daytime, thereby disrupting the production of melatonin.

How Artificial Light Affects Melatonin Production

Artificial light, especially the blue light emitted by screens, has a significant impact on melatonin production. Blue light wavelengths are particularly effective at suppressing melatonin. Here’s how it happens:

1. Light Exposure: When you expose yourself to artificial light in the evening, it passes through your eyes to the retina, where it is detected by photoreceptors.
2. Signal Transmission: These photoreceptors send signals to the suprachiasmatic nucleus (SCN) in the brain, which is the master clock regulating our circadian rhythms.
3. Melatonin Suppression: The SCN responds to light signals by delaying the release of melatonin. This means that even though it might be late at night, your body is receiving signals that it’s still daytime, thus reducing the production of melatonin.

The Consequences of Reduced Melatonin

Reduced melatonin production can have several negative effects on your health:

• Difficulty Falling Asleep: Lower melatonin levels can make it harder for you to fall asleep.
• Poor Sleep Quality: Even if you manage to fall asleep, the quality of your sleep might be poor, leading to frequent awakenings and unrestful sleep.
• Disrupted Circadian Rhythm: Chronic exposure to artificial light can disrupt your circadian rhythm, leading to a host of issues such as insomnia, fatigue, and mood disorders.
• Long-term Health Issues: Over time, disrupted sleep can contribute to more serious health problems, including obesity, diabetes, cardiovascular diseases, and certain types of cancer.

Mitigating the Impact

Thankfully, there are several ways to mitigate the impact of artificial light on melatonin production:

1. Limit Screen Time: Try to reduce your exposure to screens at least an hour before bed. Use “night mode” settings on your devices to minimize blue light emission.
2. Use Dim, Warm Lighting: In the evening, opt for dim, warm-colored lights rather than bright, cool-colored ones.
3. Consider Blue Light Filters: Invest in blue light filtering glasses or install blue light blocking apps on your devices.
4. Create a Bedtime Routine: Establish a calming bedtime routine that doesn’t involve screens. Reading a book, taking a warm bath, or practicing relaxation techniques can signal to your body that it’s time to prepare for sleep.
5. Get Natural Light Exposure During the Day: Ensure you get plenty of natural light exposure during the day to help reinforce your natural circadian rhythm.

Conclusion

While modern life makes it nearly impossible to avoid artificial light entirely, being mindful of your exposure, especially in the evening, can help maintain healthy melatonin levels. By taking steps to minimize the impact of artificial light, you can improve your sleep quality and overall well-being. So next time you’re tempted to check your phone just one more time before bed, remember: a good night’s sleep starts with saying goodnight to artificial light.

India celebrates Children’s Day on November 14 of each year. The choice was made for this day to coincide with the birthday of Pandit Jawaharlal Nehru, the nation’s first prime minister and an ardent advocate for the education and rights of children. Pandit Nehru believed that since children are the country’s future, raising them would influence that future. He declared, “As the country’s future and its citizens of the future, children should be raised with care and love. They resemble garden buds.”

Therefore, on November 14, Children’s Day, also known as Bal Diwas, is observed in remembrance of India’s first prime minister and as a day to promote awareness of children’s rights and welfare.

India’s Children’s Day history

On November 14, 1889, Jawaharlal Nehru was born, and today is known as Children’s Day. November 5, 1948 was the original “Flower Day” in observance of Children’s Day. The first Children’s Day was observed on November 14, Nehru’s birthday, only in 1954.

Not long after Nehru’s death on May 27, 1964, the notion of celebrating Children’s Day on his birthday gained momentum. It was decided to observe his birthday as Children’s Day nationwide in observance of his legacy and his advocacy for children’s rights and education. In 1964, Children’s Day was observed for the first time.

Importance

“The children of today will make the India of tomorrow,” as Jawaharlal Nehru famously remarked. Raising awareness of children’s rights, needs, and welfare is the main purpose of celebrating Children’s Day. Children’s Day is observed to draw attention to the issues that still affect the nation’s youth, such as access to healthcare and education. But Children’s Day is also an occasion to honor the purity and happiness of youth.

‘Friends’ star Matthew Perry was discovered dead in a hot tub at his Los Angeles home on Saturday, according to law enforcement officials. His age was fifty-four.

By 4 am, officials started to respond. At his home, he was discovered to be unconscious. The reason of death was not stated by the sources, who spoke under anonymity while the inquiry was still continuing. The Times was informed by one of the sources that although no narcotics were discovered at the incident, toxicology testing was included in the investigation since prescribed medication was located at the property. A request for response from The Times was not immediately answered by a Perry spokeswoman.

“At this point, there is no suspicion of foul play,” stated Los Angeles Police Captain Scott Williams, who oversees the Robbery-Homicide Division and is investigating Perry’s death. “The cause of death may not be known for some time.” The Los Angeles County Coroner’s Office, which on Sunday postponed its autopsy pending additional inquiry, will establish the cause of death.

“We are reeling from the loss of our dear friend Matthew Perry,” the Warner Bros. Television Group, the company that produced “Friends,” wrote in a statement to The Times. “Matthew was a valued member of the Warner Bros. Television family and an extraordinarily gifted performer. His wit and humor were felt all around the world, and many people will always remember him. 

We express our condolences to Matthew Perry’s family, loved ones, and all of his devoted followers on this terrible day.”

The statement sent by NBC to The Times read, “We are profoundly saddened by the untimely passing of Matthew Perry.” NBC ran the series for ten seasons. “His sharp comedic timing and sardonic humor delighted millions of people worldwide. When he was cast in “Friends,” which was first called “Friends Like Us,” an NBC show about six single New Yorkers navigating adulthood, his legacy continued long after his big breakthrough.”

The show took off and rapidly became a huge hit, leading the network’s Thursday night “Must-See TV” program. Perry and his co-stars were practically overnight celebrities. The show drew almost 50 million live viewers at its height (the 1996 Super Bowl episode and the 2004 series finale); by the time it ended, the cast members were taking home more than $1 million per episode.

Perry established himself as a captivating member of the cast as Chandler Bing, first as the smart and attractive roommate of Matt LeBlanc’s Joey Tribbiani and then as the partner of Cox’s tense Monica Geller.

Could he BE any more Chandler? was the flawless catchphrase he created with his stoic delivery, drawing from jokes he told with childhood friends.

He soon shared the screen with top actors such as Bruce Willis in the 2000 comedy “The Whole Nine Yards” and Julia Roberts in the 1997 romantic comedy “Fools Rush In.”

But there was a darker side to the life of one of the most beloved funny men on television. ‘Friends, Lovers, and the Big Terrible Thing,’ Perry’s 2022 memoir, detailed his lifelong battle with alcohol and opioid addiction. In his essay, he claimed that although he started drinking at the age of 14, he didn’t realize he was an alcoholic until he was 21. 

Matthew perry estimated that since then, he had made multiple attempts at rehabilitation and spent over $7 million on sobriety initiatives. In addition, his substance abuse caused a number of severe health problems, such as a pancreas rupture in 2018 that required five months in the hospital, during which he wrote there was a 2% chance of survival all night.