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Shedding Light on Hidden Risks of Artificial Lighting.

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The evolution of light from natural sunlight to artificial lighting and its impact on circadian rhythms, melatonin suppression

The Evolution of Light: A Novel Exposure for Mankind

For most of human history, we have lived in nature. We were outdoors most of the time, slept when the sun went down, and lived in sync with natural light – sunrise signaling wakefulness, sunset prompting rest.

However, the introduction of artificial lighting, particularly in the last century, has drastically changed our exposure to light. While it has brought convenience, increased productivity (in some cases), and promoted technological advancement, artificial lighting also came at a cost and introduced potential health risks that most are unaware of.

At An Oasis of Healing, our educational classes at Oasis School of Life inform our patients of the potential hidden risk of artificial light exposure. It is time to share this information, giving you some tips on how to minimize risks.

Artificial Lighting and Cancer: Shedding Light on Hidden Risks

Understanding Artificial Light: Incandescent, Fluorescent, and LED

Over the past century, artificial lighting has evolved dramatically, shifting from incandescent bulbs to fluorescent lights and, more recently, to LEDs. Each advancement had the goal of improving energy efficiency and longevity, but these changes have also impacted human health in ways that are still being studied.

  • Incandescent bulbs were the dominant light source for much of the 20th century. They emit warm, full-spectrum light that closely resembles natural sunlight, making them easy on the eyes and less disruptive to the body’s biological rhythms. However, their inefficiency – producing more heat than light – led to their gradual phase-out in favor of more energy-efficient options.
  • Fluorescent lights gained popularity in the mid-20th century, especially in workplaces, hospitals, and schools, due to their longer lifespan and reduced energy consumption. However, they emit cooler, blue-spectrum light and tend to flicker, which can cause eye strain, headaches, and potential hormonal disruption1,2. Their widespread use introduced new concerns about artificial light exposure, particularly in environments where people spend long hours under them.
  • LED lights (LED means light-emitting diode) have surged in popularity over the past two decades as the most energy-efficient and cost-effective option. They last significantly longer than incandescent and fluorescent bulbs and use far less electricity. However, LEDs emit high-energy blue light, which can suppress melatonin production and interfere with circadian rhythms, potentially impacting sleep and long-term health1,3. As LED lighting becomes increasingly common in homes, offices, and electronic devices, concerns about its biological effects have grown, prompting recommendations to limit blue light exposure, especially at night.

Practicality Vs Potential Health Risks

While each lighting evolution has provided practical benefits, the shift toward energy efficiency has also introduced new health considerations, particularly regarding sleep, hormone regulation, and overall well-being.

  • A Harvard Health article titled “Blue light has a dark side” discusses how exposure to blue light, particularly from LED and fluorescent lighting, can suppress melatonin production, disrupt circadian rhythms, and potentially lead to various health issues1.
  • Another recent article from GreenMedInfo, “The Dark Side of Modern Lighting: Health Risks of Fluorescent and LED Bulbs,” explores research linking these lighting sources to potential health concerns, including stress hormone dysregulation and cognitive impairment3.
  • The Cleveland Clinic’s article “Are LED Lights Damaging Your Retina?” references studies indicating that LED light exposure may cause irreversible retinal damage and increase the risk of age-related macular degeneration4,5.

Differences in spectrum, flicker rates, and energy efficiency all impact human health in various ways. Let’s explore the potential health risks associated with artificial light exposure, supported by scientific research.

The Health Risks of Artificial Light Exposure

  • Prolonged exposure, especially to blue light at night, has been linked to:
    • Eye strain and digital fatigue6.
    • Hormonal imbalances, particularly with melatonin suppression7,8.
    • Increased oxidative stress and inflammation in different tissues (e.g., retinal cells9,10, skin cells10, and the hippocampus11).

  • Studies suggest a connection between excessive artificial light exposure and metabolic disorders, such as obesity and diabetes.
    • Artificial Light at Night and Obesity: A study published in JAMA Internal Medicine investigated the link between artificial light at night (ALAN) exposure during sleep and obesity risk in women. The results showed that women exposed to ALAN while sleeping were more likely to gain weight and develop obesity over time12. Similarly, a 2020 study examined the connection between light-at-night (LAN) exposure and obesity in a large group of American adults. The study found that high LAN exposure was linked to a greater risk of developing obesity, especially among middle-to-older-aged adults13.
    • Outdoor Artificial Light and Metabolic Disorders: Research published in Frontiers in Public Health explored the association between outdoor artificial light at night (LAN) and various metabolic disorders. The study found significant correlations between higher-intensity outdoor artificial LAN exposure and increased risks of diabetes, metabolic syndrome, overweight, obesity, and dyslipidemia14. Another study found that outdoor ALAN exposure is associated with an increased metabolic syndrome risk, especially in males, the elderly, urban residents, those lacking physical activity, and those living in lower grass and tree cover levels15.
    • Artificial Light at Night and Type 2 Diabetes: A study discussed in Diabetologia indicated that exposure to outdoor artificial light at night is associated with impaired blood glucose control and an increased risk of developing type 2 diabetes. The research estimated that over 9 million cases of diabetes in Chinese adults could be attributed to ALAN exposure16.

Disrupting Sleep and Circadian Rhythms

Our bodies are naturally attuned to a 24-hour sleep-wake cycle regulated by the sun, known as the circadian rhythm17. Throughout most of human history, the sun has governed our periods of wakefulness, sleep, work, and rest, influencing key physiological processes like hormone release, body temperature, and sleep patterns. This internal clock is controlled by the suprachiasmatic nucleus in the brain and primarily set by the natural light-dark cycle. However, exposure to artificial light, especially at night, can disrupt this rhythm, leading to negative health effects such as poor sleep, mood disturbances, and metabolic issues7,17,18,19.

  • Light exposure at night affects the body in two important ways: it disrupts the natural sleep-wake cycle (circadian rhythm) and lowers melatonin production, a hormone made by the pineal gland that helps regulate sleep and has proven protective effects. These changes depend on how bright the light is and its color, especially blue light. Studies in both humans and animals suggest that this disruption may increase the risk of cancer by promoting its development and growth20,21.
  • Exposure to artificial light, especially blue light emitted by devices like smartphones and computers, can interfere with the 24-hour sleep-wake cycle. As mentioned, blue light suppresses the production of melatonin, a hormone that promotes sleep, making it harder to fall asleep and diminishing sleep quality7,22,23,24.
  • Melatonin, however, does much more than regulate sleep – it also plays a crucial role in supporting the immune system and protecting the body at the cellular level25. It has powerful antioxidant and anti-inflammatory properties and helps regulate immune responses, playing an essential role in health and the ability to heal25. Importantly, research suggests that melatonin may also have anti-cancer properties by slowing the growth of certain tumors, reducing oxidative stress, and helping to regulate the body’s hormonal balance25,26.
  • Increasing outdoor nighttime light intensity surrounding residences has also been associated with shorter sleep duration both in children and adults and even with mood and anxiety disorders27,28,29,30.
  • Disruptions in circadian rhythms have been linked to cognitive impairments, mood disorders such as depression and bipolar disorder, and increased stress levels. Maintaining regular sleep-wake cycles is crucial for mental health and overall well-being17,31.

A study published in 2023, highlights that our metabolism, which regulates how our body uses energy, follows a natural daily rhythm controlled by our internal clock. Disruptions to this rhythm – caused by things like exposure to light at night, shift work, jet lag, and late-night eating – can lead to long-term health issues. Research shows that these misalignments are linked to hormonal imbalances and conditions like obesity and stress, but more studies are needed to understand how these effects differ based on age, sex, and individual sleep patterns32.

The authors state that there are promising strategies to reduce the effects of disrupted rhythms, but more research is needed to confirm their long-term benefits and how they affect different groups of people. Regulatory measures, such as ensuring accurate drug content and effective blue light filters, could help manage these issues. Since modern life often extends into nighttime hours due to work, study, and social activities, raising awareness about these health risks and how to prevent them is essential for improving overall well-being32.

Artificial Light and Cancer Risk: What We Know & How to Reduce Risk

  • Artificial Light Exposure and Cancer Risk: Research has found potential links between artificial light exposure (especially at night) and an increased risk of certain cancers, including breast and prostate cancer.
  • A systematic review and meta-analysis published in December 2024, assessed the association between artificial light-at-night (ALAN) exposure and cancer incidence. The analysis included 28 studies and reported a risk ratio (RR) for various cancers, including breast and prostate cancer, associated with ALAN exposure33. The risk association found by this meta-analysis is similar to those provided by other reviews34,35,36.
  • A population-based study in Spain (MCC-Spain) published in Environmental Health Perspectives found that high exposure to outdoor artificial light at night (ALAN), especially blue light, was associated with an increased risk of breast and prostate cancer37.
  • Another study examined the association between outdoor artificial light at night and breast cancer risk, suggesting a potential link between higher ALAN exposure and the HER2-positive subtype of breast cancer38.

  • Disrupted Circadian Rhythms, Immune Function, and Inflammation: Disrupted circadian rhythms may contribute to impaired immune function and increased inflammation, factors that can influence cancer development.
    • Research published in Cell Communication and Signaling discusses how the circadian clock regulates various biological processes, including immune responses. Disruption of circadian rhythms can impair immune function and promote inflammation, potentially influencing cancer development39.
    • A study published in 2022 highlights that disrupting circadian rhythms affects the immune system and alters inflammatory responses, which can contribute to cancer progression40.

  • Disruption of Circadian Rhythms, Melatonin Suppression and Cancer
    • Disruption of circadian rhythms and melatonin production suppression due to prolonged exposure to artificial light at night, especially blue light, may weaken the immune system and potentially increase vulnerability to chronic illnesses, including cancer41.
    • Melatonin helps fight cancer by slowing down the growth of cancer cells, triggering their self-destruction (apoptosis), and blocking the spread and formation of new blood vessels that feed tumors. It also helps regulate how cancer cells handle stress and recycle damaged parts through a process called autophagy. These effects suggest that melatonin may make cancer treatments more effective and could even be used alongside other therapies to support cancer care26,42.
    • Studies have shown that using strategies like wearing blue-light-blocking lenses to filter out short-wavelength light before it reaches the retina can be a simple and affordable way to help maintain healthy melatonin levels—potentially reducing the elevated cancer risk seen in shift workers43.

These studies underscore the potential health risks associated with artificial light exposure at night and the importance of maintaining regular circadian rhythms to support immune function, reduce inflammation, and potentially reduce cancer risk.

Artificial Lighting and Cancer: Shedding Light on Hidden Risks

Recommendations

At An Oasis of Healing, we emphasize the importance of natural light and minimizing artificial light exposure to support overall health and well-being. Most of our offices and rooms are designed to maximize natural light through open windows, helping to align the body’s natural rhythms and reduce the impact of artificial lighting. To further protect your circadian health, we recommend the following strategies:

  • Reduce blue light exposure in the evening – Opt for warm lighting (red, orange, or yellow hues) in the evening and consider using blue-light-blocking glasses after sunset to minimize melatonin disruption.
  • Maintain a consistent sleep schedule – Going to bed and waking up at the same time each day helps regulate your circadian rhythm. Create a dark, quiet sleeping environment to improve sleep quality.
  • Prioritize natural light exposure during the day – Spend time outdoors or near windows during daylight hours to reinforce your body’s natural sleep-wake cycle.
  • Limit screen time before bed – Reduce exposure to artificial light from phones, tablets, and computers before bedtime. If you must use devices, enable night mode settings to reduce blue light.

By supporting your body’s natural rhythms through mindful light exposure, you can improve sleep quality, enhance overall health, support long-term wellness, and potentially reduce cancer risk!

References

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  2. The Hidden Impact of Fluorescent Lighting: How It Affects Your Health and Well-being. NeuroLaunch. Jul 11, 2024. https://neurolaunch.com/effects-of-fluorescent-lighting/, accessed Mar 17, 2025.
  3. The Dark Side of Modern Lighting: Health Risks of Fluorescent and LED Bulbs. GreenMedinfo. Feb 18, 2025. https://greenmedinfo.com/content/dark-side-modern-lighting-health-risks-fluorescent-and-led-bulbs, accessed Mar 2025.
  4. Are LED Lights Damaging Your Retina? Cleveland Clinic. Aug 09, 2019. https://health.clevelandclinic.org/are-led-lights-damaging-your-retina, accessed Mar 2025.
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