The Circadian Code: Lose Weight, Supercharge Your Energy, and Transform Your Health from Morning to Midnight

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Wright KP, Hull JT, Czeisler CA (December 2002). "Relationship between alertness, performance, and body temperature in humans". American Journal of Physiology. Regulatory, Integrative and Comparative Physiology. 283 (6): R1370-7. CiteSeerX 10.1.1.1030.9291. doi: 10.1152/ajpregu.00205.2002. PMID 12388468. Halberg F (1959). "[Physiologic 24-hour periodicity; general and procedural considerations with reference to the adrenal cycle]". Internationale Zeitschrift für Vitaminforschung. Beiheft. 10: 225–296. PMID 14398945.

Walker W. H. et al. Acute exposure to low-level light at night is sufficient to induce neurological changes and depressive-like behavior. Mol Psychiatry (2019). https://doi.org/10.1038/s41380-019-0430-4. Norwegian researchers at the University of Tromsø have shown that some Arctic animals (e.g., ptarmigan, reindeer) show circadian rhythms only in the parts of the year that have daily sunrises and sunsets. In one study of reindeer, animals at 70 degrees North showed circadian rhythms in the autumn, winter and spring, but not in the summer. Reindeer on Svalbard at 78 degrees North showed such rhythms only in autumn and spring. The researchers suspect that other Arctic animals as well may not show circadian rhythms in the constant light of summer and the constant dark of winter. [53] Aziz IS, McMahon AM, Friedman D, Rabinovich-Nikitin I, Kirshenbaum LA, Martino TA (April 2021). "Circadian influence on inflammatory response during cardiovascular disease". Current Opinion in Pharmacology. 57: 60–70. doi: 10.1016/j.coph.2020.11.007. PMID 33340915. S2CID 229332749.

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The End of Wisdom is the perfect book for anyone who wants to arm themselves against bullsh*t advice. Link to Book– Link to Video Antle MC, Silver R (November 2009). "Neural basis of timing and anticipatory behaviors". The European Journal of Neuroscience. 30 (9): 1643–1649. doi: 10.1111/j.1460-9568.2009.06959.x. PMC 2929840. PMID 19878281. Circadian: relating to biologic variations or rhythms with a frequency of 1 cycle in 24 ± 4 h; circa (about, approximately) and dies (day or 24 h). Note: term describes rhythms with an about 24-h cycle length, whether they are frequency-synchronized with (acceptable) or are desynchronized or free-running from the local environmental time scale, with periods of slightly yet consistently different from 24-h. [19] Berger, M. V., Van Calker, D. & Riemann, D. Sleep and manipulations of the sleep–wake rhythm in depression. Acta Psychiatr. Scand. Suppl. 108, 83–91 (2003).

Haim, A. & Zubidat, A. E. Artificial light at night: Melatonin as a mediator between the environment and epigenome. Philos. Trans. R. Soc. B 370, 20140121 (2015).Solt, L. A., Kojetin, D. J. & Burris, T. P. 2011. REV-ERBs and RORs: molecular links between circadian rhythms and lipid homeostasis. Future Med. Chem. 3, 623–638 (2011). non-primary source needed] Zivkovic BD, Underwood H, Steele CT, Edmonds K (October 1999). "Formal properties of the circadian and photoperiodic systems of Japanese quail: phase response curve and effects of T-cycles". Journal of Biological Rhythms. 14 (5): 378–390. doi: 10.1177/074873099129000786. PMID 10511005. S2CID 13390422. Foster, R. G. et al. Sleep and circadian rhythm disruption in social jetlag and mental illness. Prog. Mol. Biol. Transl. Sci. 119, 325–346 (2013). Dijk, D. J. et al. Amplitude reduction and phase shifts of melatonin, cortisol and other circadian rhythms after a gradual advance of sleep and light exposure in humans. PLoS ONE 7, e30037 (2012).

Brainard, G. C. et al. Action spectrum for melatonin regulation in humans: Evidence for a novel circadian photoreceptor. J. Neurosci. 21, 6405–6412 (2001).Try blue-light-filtering eyeglasses. They help with migraines, less eye strain, and prevent circadian rhythm disruptions. If you want to adopt blue-light-filtering glasses, make sure that you have a separate pair of glasses only for the evening. Put them on only for 3 to 4 hours before going to bed. These cells contain the photopigment melanopsin and their signals follow a pathway called the retinohypothalamic tract, leading to the SCN. If cells from the SCN are removed and cultured, they maintain their own rhythm in the absence of external cues. [81] Blue LED lighting suppresses melatonin production five times more than the orange-yellow high-pressure sodium (HPS) light; a metal halide lamp, which is white light, suppresses melatonin at a rate more than three times greater than HPS. [123] Depression symptoms from long term nighttime light exposure can be undone by returning to a normal cycle. [124] Airline pilots and cabin crew [ edit ] Gardner MJ, Hubbard KE, Hotta CT, Dodd AN, Webb AA (July 2006). "How plants tell the time". The Biochemical Journal. 397 (1): 15–24. doi: 10.1042/BJ20060484. PMC 1479754. PMID 16761955.

Fonken, L. K. et al. Influence of light at night on murine anxiety- and depressive- like responses. Behav. Brain Res. 205, 349–354 (2009). a b c Logan RW, Williams WP, McClung CA (June 2014). "Circadian rhythms and addiction: mechanistic insights and future directions". Behavioral Neuroscience. 128 (3): 387–412. doi: 10.1037/a0036268. PMC 4041815. PMID 24731209. Rusting, C. L. & Larsen, R. J. Diurnal patterns of unpleasant mood: associations with neuroticism, depression, and anxiety. J. Pers. 66, 85–103 (1998). Refinetti R (January 2010). "The circadian rhythm of body temperature". Frontiers in Bioscience. 15 (2): 564–594. doi: 10.2741/3634. PMID 20036834. S2CID 36170900.

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Cleary-Gaffney, M. & Coogan, A. N. Limited evidence for affective and diurnal rhythm responses to dim light-at-night in male and female C57Bl/6 mice. Physiol. Behav. 189, 78–85 (2018). Rea MS, Figueiro M, Bullough J (May 2002). "Circadian photobiology: an emerging framework for lighting practice and research". Lighting Research & Technology. 34 (3): 177–187. doi: 10.1191/1365782802lt057oa. S2CID 109776194. Damiola F, Le Minh N, Preitner N, Kornmann B, Fleury-Olela F, Schibler U (December 2000). "Restricted feeding uncouples circadian oscillators in peripheral tissues from the central pacemaker in the suprachiasmatic nucleus". Genes & Development. 14 (23): 2950–61. doi: 10.1101/gad.183500. PMC 317100. PMID 11114885.