Bibliografía y Recursos de la Guía para Dominar tu Descanso

Recursos

Lámparas diurnas

En interiores pasamos demasiado tiempo sin exponernos a la luz intensa del exterior. Una alternativa para pasar horas en la oficina o en casa es utilizar esta lámpara de luz intensa (10.000lux).

Despertadores lumínicos

Por la mañana, es más natural utilizar un despertador lumínico que sea programable, utilice sonidos naturales y ayude a crear un despertar progresivo. Además, es perfecto como luz tenue antes de dormir.

Apps

Pulseras de actigrafía

Gafas y pantallas

  • “F.lux” en ordenadores

Bibliografía

En desarrollo…

  • Adlouni, A., Ghalim, N., Benslimane, A., Lecerf, J. M., & Saïle, R. (1997). Fasting during Ramadan Induces a Marked Increase in High-Density Lipoprotein Cholesterol and Decrease in Low-Density Lipoprotein Cholesterol. Annals of Nutrition and Metabolism, 41(4), 242–249. https://doi.org/10.1159/000177999
  • Ashkenazi, L., & Haim, A. (2012a). Light Interference (LI) as a possible stressor altering HSP70 and its gene expression levels in brain and liver tissues of Golden Spiny Mice. Journal of Experimental Biology. Published. https://doi.org/10.1242/jeb.073429
  • Ashkenazi, L., & Haim, A. (2012b). Light Interference (LI) as a possible stressor altering HSP70 and its gene expression levels in brain and liver tissues of Golden Spiny Mice. Journal of Experimental Biology. Published. https://doi.org/10.1242/jeb.073429
  • Bandín, C., Martinez-Nicolas, A., Ordovás, J. M., Madrid, J. A., & Garaulet, M. (2013). Circadian rhythmicity as a predictor of weight-loss effectiveness. International Journal of Obesity, 38(8), 1083–1088. https://doi.org/10.1038/ijo.2013.211
  • Bedrosian, T. A., Fonken, L. K., Walton, J. C., & Nelson, R. J. (2011). Chronic exposure to dim light at night suppresses immune responses in Siberian hamsters. Biology Letters, 7(3), 468–471. https://doi.org/10.1098/rsbl.2010.1108
  • Bozek, K., Relógio, A., Kielbasa, S. M., Heine, M., Dame, C., Kramer, A., & Herzel, H. (2009). Regulation of Clock-Controlled Genes in Mammals. PLoS ONE, 4(3), e4882. https://doi.org/10.1371/journal.pone.0004882
  • Brand, S., Gerber, M., Beck, J., Hatzinger, M., Pühse, U., & Holsboer-Trachsler, E. (2010). High Exercise Levels Are Related to Favorable Sleep Patterns and Psychological Functioning in Adolescents: A Comparison of Athletes and Controls. Journal of Adolescent Health, 46(2), 133–141. https://doi.org/10.1016/j.jadohealth.2009.06.018
  • Brown, D. L., Feskanich, D., Sanchez, B. N., Rexrode, K. M., Schernhammer, E. S., & Lisabeth, L. D. (2009). Rotating Night Shift Work and the Risk of Ischemic Stroke. American Journal of Epidemiology, 169(11), 1370–1377. https://doi.org/10.1093/aje/kwp056
  • Buhr, E. D., Yoo, S. H., & Takahashi, J. S. (2010). Temperature as a Universal Resetting Cue for Mammalian Circadian Oscillators. Science, 330(6002), 379–385. https://doi.org/10.1126/science.1195262
  • Carmody, R. N., & Wrangham, R. W. (2009). The energetic significance of cooking. Journal of Human Evolution, 57(4), 379–391. https://doi.org/10.1016/j.jhevol.2009.02.011
  • Chaix, A., Zarrinpar, A., Miu, P., & Panda, S. (2014). Time-Restricted Feeding Is a Preventative and Therapeutic Intervention against Diverse Nutritional Challenges. Cell Metabolism, 20(6), 991–1005. https://doi.org/10.1016/j.cmet.2014.11.001
  • Conlon, M., Lightfoot, N., & Kreiger, N. (2007). Rotating Shift Work and Risk of Prostate Cancer. Epidemiology, 18(1), 182–183. https://doi.org/10.1097/01.ede.0000249519.33978.31
  • Czeisler, C. A. (1999). Stability, Precision, and Near-24-Hour Period of the Human Circadian Pacemaker. Science, 284(5423), 2177–2181. https://doi.org/10.1126/science.284.5423.2177
  • Damiola, F. (2000). Restricted feeding uncouples circadian oscillators in peripheral tissues from the central pacemaker in the suprachiasmatic nucleus. Genes & Development, 14(23), 2950–2961. https://doi.org/10.1101/gad.183500
  • Davidson, A., Sellix, M., Daniel, J., Yamazaki, S., Menaker, M., & Block, G. (2006). Chronic jet-lag increases mortality in aged mice. Current Biology, 16(21), R914-R916. https://doi.org/10.1016/j.cub.2006.09.058
  • Davis, S., Mirick, D. K., & Stevens, R. G. (2001). Night Shift Work, Light at Night, and Risk of Breast Cancer. JNCI Journal of the National Cancer Institute, 93(20), 1557–1562. https://doi.org/10.1093/jnci/93.20.1557
  • de Cabo, R., & Mattson, M. P. (2019). Effects of Intermittent Fasting on Health, Aging, and Disease. New England Journal of Medicine, 381(26), 2541–2551. https://doi.org/10.1056/nejmra1905136
  • Dominoni, D. M., & Partecke, J. (2015). Does light pollution alter daylength? A test using light loggers on free-ranging European blackbirds ( Turdus merula ). Philosophical Transactions of the Royal Society B: Biological Sciences, 370(1667), 20140118. https://doi.org/10.1098/rstb.2014.0118
  • Duffield, G. E. (2003). DNA Microarray Analyses of Circadian Timing: The Genomic Basis of Biological Time. Journal of Neuroendocrinology, 15(10), 991–1002. https://doi.org/10.1046/j.1365-2826.2003.01082.x
  • Eastman, C. I., & Burgess, H. J. (2009). How to Travel the World Without Jet Lag. Sleep Medicine Clinics, 4(2), 241–255. https://doi.org/10.1016/j.jsmc.2009.02.006
  • Edgar, D. M., Kilduff, T. S., Martin, C. E., & Dement, W. C. (1991). Influence of running wheel activity on free-running sleep/wake and drinking circadian rhythms in mice. Physiology & Behavior, 50(2), 373–378. https://doi.org/10.1016/0031-9384(91)90080-8
  • Facer-Childs, E., & Brandstaetter, R. (2015). The Impact of Circadian Phenotype and Time since Awakening on Diurnal Performance in Athletes. Current Biology, 25(4), 518–522. https://doi.org/10.1016/j.cub.2014.12.036
  • Ferrell, J. M., & Chiang, J. Y. (2015). Circadian rhythms in liver metabolism and disease. Acta Pharmaceutica Sinica B, 5(2), 113–122. https://doi.org/10.1016/j.apsb.2015.01.003
  • Fuller, C., Lehman, E., Hicks, S., & Novick, M. B. (2017). Bedtime Use of Technology and Associated Sleep Problems in Children. Global Pediatric Health, 4, 2333794X1773697. https://doi.org/10.1177/2333794×17736972
  • Garcia-Saenz, A., de Miguel, A. S., Espinosa, A., Costas, L., Aragonés, N., Tonne, C., Moreno, V., Pérez-Gómez, B., Valentin, A., Pollán, M., Castaño-Vinyals, G., Aubé, M., & Kogevinas, M. (2020). Association Between Outdoor Light-at-night Exposure and Colorectal Cancer in Spain. Epidemiology, 31(5), 718–727. https://doi.org/10.1097/ede.0000000000001226
  • Gill, S., & Panda, S. (2015). A Smartphone App Reveals Erratic Diurnal Eating Patterns in Humans that Can Be Modulated for Health Benefits. Cell Metabolism, 22(5), 789–798. https://doi.org/10.1016/j.cmet.2015.09.005
  • Gooley, J. J., Chamberlain, K., Smith, K. A., Khalsa, S. B. S., Rajaratnam, S. M. W., van Reen, E., Zeitzer, J. M., Czeisler, C. A., & Lockley, S. W. (2011a). Exposure to Room Light before Bedtime Suppresses Melatonin Onset and Shortens Melatonin Duration in Humans. The Journal of Clinical Endocrinology & Metabolism, 96(3), E463-E472. https://doi.org/10.1210/jc.2010-2098
  • Gooley, J. J., Chamberlain, K., Smith, K. A., Khalsa, S. B. S., Rajaratnam, S. M. W., van Reen, E., Zeitzer, J. M., Czeisler, C. A., & Lockley, S. W. (2011b). Exposure to Room Light before Bedtime Suppresses Melatonin Onset and Shortens Melatonin Duration in Humans. The Journal of Clinical Endocrinology & Metabolism, 96(3), E463-E472. https://doi.org/10.1210/jc.2010-2098
  • Grimaldi, B., Bellet, M. M., Katada, S., Astarita, G., Hirayama, J., Amin, R. H., Granneman, J. G., Piomelli, D., Leff, T., & Sassone-Corsi, P. (2010). PER2 Controls Lipid Metabolism by Direct Regulation of PPARγ. Cell Metabolism, 12(5), 509–520. https://doi.org/10.1016/j.cmet.2010.10.005
  • Gupta, N. J., Kumar, V., & Panda, S. (2017). A camera-phone based study reveals erratic eating pattern and disrupted daily eating-fasting cycle among adults in India. PLOS ONE, 12(3), e0172852. https://doi.org/10.1371/journal.pone.0172852
  • Hahm, B. J., Jo, B., Dhabhar, F. S., Palesh, O., Aldridge-Gerry, A., Bajestan, S. N., Neri, E., Nouriani, B., Spiegel, D., & Zeitzer, J. M. (2013). Bedtime misalignment and progression of breast cancer. Chronobiology International, 31(2), 214–221. https://doi.org/10.3109/07420528.2013.842575
  • Haim, A., & Zubidat, A. E. (2015). Artificial light at night: melatonin as a mediator between the environment and epigenome. Philosophical Transactions of the Royal Society B: Biological Sciences, 370(1667), 20140121. https://doi.org/10.1098/rstb.2014.0121
  • Hatori, M., Vollmers, C., Zarrinpar, A., DiTacchio, L., Bushong, E., Gill, S., Leblanc, M., Chaix, A., Joens, M., Fitzpatrick, J., Ellisman, M., & Panda, S. (2012). Time-Restricted Feeding without Reducing Caloric Intake Prevents Metabolic Diseases in Mice Fed a High-Fat Diet. Cell Metabolism, 15(6), 848–860. https://doi.org/10.1016/j.cmet.2012.04.019
  • Higuchi, S., Motohashi, Y., Ishibashi, K., & Maeda, T. (2007). Less Exposure to Daily Ambient Light in Winter Increases Sensitivity of Melatonin to Light Suppression. Chronobiology International, 24(1), 31–43. https://doi.org/10.1080/07420520601139805
  • Hirota, T., Okano, T., Kokame, K., Shirotani-Ikejima, H., Miyata, T., & Fukada, Y. (2002). Glucose Down-regulates Per1 and Per2mRNA Levels and Induces Circadian Gene Expression in Cultured Rat-1 Fibroblasts. Journal of Biological Chemistry, 277(46), 44244–44251. https://doi.org/10.1074/jbc.m206233200
  • Hussain, M. M., & Pan, X. (2015). Circadian regulators of intestinal lipid absorption. Journal of Lipid Research, 56(4), 761–770. https://doi.org/10.1194/jlr.r051573
  • Irwin, A. (2018). The dark side of light: how artificial lighting is harming the natural world. Nature, 553(7688), 268–270. https://doi.org/10.1038/d41586-018-00665-7
  • Karatsoreos, I. N. (2012). Effects of Circadian Disruption on Mental and Physical Health. Current Neurology and Neuroscience Reports, 12(2), 218–225. https://doi.org/10.1007/s11910-012-0252-0
  • Karlsson, B. (2001). Is there an association between shift work and having a metabolic syndrome? Results from a population based study of 27 485 people. Occupational and Environmental Medicine, 58(11), 747–752. https://doi.org/10.1136/oem.58.11.747
  • Kloog, I., Haim, A., Stevens, R. G., Barchana, M., & Portnov, B. A. (2008). Light at Night Co‐distributes with Incident Breast but not Lung Cancer in the Female Population of Israel. Chronobiology International, 25(1), 65–81. https://doi.org/10.1080/07420520801921572
  • Korkmaz, A., & Reiter, R. J. (2007). Epigenetic regulation: a new research area for melatonin? Journal of Pineal Research, 0(0), 071027215641001-??? https://doi.org/10.1111/j.1600-079x.2007.00509.x
  • Lahti, T. A., Partonen, T., Kyyrönen, P., Kauppinen, T., & Pukkala, E. (2008). Night-time work predisposes to non-Hodgkin lymphoma. International Journal of Cancer, 123(9), 2148–2151. https://doi.org/10.1002/ijc.23566
  • Lai, K. Y., Sarkar, C., Ni, M. Y., Gallacher, J., & Webster, C. (2020). Exposure to light at night (LAN) and risk of obesity: A systematic review and meta-analysis of observational studies. Environmental Research, 187, 109637. https://doi.org/10.1016/j.envres.2020.109637
  • Leavitt, J. M., Tong, A., Tong, J., Pattie, J., & Alper, H. S. (2016). Coordinated transcription factor and promoter engineering to establish strong expression elements in Saccharomyces cerevisiae. Biotechnology Journal, 11(7), 866–876. https://doi.org/10.1002/biot.201600029
  • Longo, V. D., & Panda, S. (2016). Fasting, Circadian Rhythms, and Time-Restricted Feeding in Healthy Lifespan. Cell Metabolism, 23(6), 1048–1059. https://doi.org/10.1016/j.cmet.2016.06.001
  • McGlinchey, E. L., Talbot, L. S., Chang, K. H., Kaplan, K. A., Dahl, R. E., & Harvey, A. G. (2011). The Effect of Sleep Deprivation on Vocal Expression of Emotion in Adolescents and Adults. Sleep, 34(9), 1233–1241. https://doi.org/10.5665/sleep.1246
  • Mishima, K., Okawa, M., Shimizu, T., & Hishikawa, Y. (2001). Diminished Melatonin Secretion in the Elderly Caused by Insufficient Environmental Illumination1. The Journal of Clinical Endocrinology & Metabolism, 86(1), 129–134. https://doi.org/10.1210/jcem.86.1.7097
  • Mohren, D. C., Jansen, N. W., Kant, I., Galama, J. M., van den Brandt, P. A., & Swaen, G. M. (2002). Prevalence of Common Infections Among Employees in Different Work Schedules. Journal of Occupational and Environmental Medicine, 44(11), 1003–1011. https://doi.org/10.1097/00043764-200211000-00005
  • Münch, M., Nowozin, C., Regente, J., Bes, F., de Zeeuw, J., Hädel, S., Wahnschaffe, A., & Kunz, D. (2016). Blue-Enriched Morning Light as a Countermeasure to Light at the Wrong Time: Effects on Cognition, Sleepiness, Sleep, and Circadian Phase. Neuropsychobiology, 74(4), 207–218. https://doi.org/10.1159/000477093
  • Obayashi, K., Yamagami, Y., Tatsumi, S., Kurumatani, N., & Saeki, K. (2019). Indoor light pollution and progression of carotid atherosclerosis: A longitudinal study of the HEIJO-KYO cohort. Environment International, 133, 105184. https://doi.org/10.1016/j.envint.2019.105184
  • Obradovich, N., Migliorini, R., Mednick, S. C., & Fowler, J. H. (2017). Nighttime temperature and human sleep loss in a changing climate. Science Advances, 3(5), e1601555. https://doi.org/10.1126/sciadv.1601555
  • Oike, H., Nagai, K., Fukushima, T., Ishida, N., & Kobori, M. (2011). Feeding Cues and Injected Nutrients Induce Acute Expression of Multiple Clock Genes in the Mouse Liver. PLoS ONE, 6(8), e23709. https://doi.org/10.1371/journal.pone.0023709
  • Olsen, L. R., Mortensen, E. L., & Bech, P. (2004). Prevalence of major depression and stress indicators in the Danish general population. Acta Psychiatrica Scandinavica, 109(2), 96–103. https://doi.org/10.1046/j.0001-690x.2003.00231.x
  • Pacheco-López, G., & Bermúdez-Rattoni, F. (2011). Brain–immune interactions and the neural basis of disease-avoidant ingestive behaviour. Philosophical Transactions of the Royal Society B: Biological Sciences, 366(1583), 3389–3405. https://doi.org/10.1098/rstb.2011.0061
  • Pan, X., & Hussain, M. M. (2009a). Clock is important for food and circadian regulation of macronutrient absorption in mice. Journal of Lipid Research, 50(9), 1800–1813. https://doi.org/10.1194/jlr.m900085-jlr200
  • Pan, X., & Hussain, M. M. (2009b). Clock is important for food and circadian regulation of macronutrient absorption in mice. Journal of Lipid Research, 50(9), 1800–1813. https://doi.org/10.1194/jlr.m900085-jlr200
  • Park, Y. M. M., White, A. J., Jackson, C. L., Weinberg, C. R., & Sandler, D. P. (2019). Association of Exposure to Artificial Light at Night While Sleeping With Risk of Obesity in Women. JAMA Internal Medicine, 179(8), 1061. https://doi.org/10.1001/jamainternmed.2019.0571
  • Reid, K. J., Baron, K. G., Lu, B., Naylor, E., Wolfe, L., & Zee, P. C. (2010). Aerobic exercise improves self-reported sleep and quality of life in older adults with insomnia. Sleep Medicine, 11(9), 934–940. https://doi.org/10.1016/j.sleep.2010.04.014
  • Rosselot, A. E., Hong, C. I., & Moore, S. R. (2016). Rhythm and bugs. Current Opinion in Gastroenterology, 32(1), 7–11. https://doi.org/10.1097/mog.0000000000000227
  • Rothschild, J., Hoddy, K. K., Jambazian, P., & Varady, K. A. (2014). Time-restricted feeding and risk of metabolic disease: a review of human and animal studies. Nutrition Reviews, 72(5), 308–318. https://doi.org/10.1111/nure.12104
  • Rybnikova, N. A., Haim, A., & Portnov, B. A. (2016). Does artificial light-at-night exposure contribute to the worldwide obesity pandemic? International Journal of Obesity, 40(5), 815–823. https://doi.org/10.1038/ijo.2015.255
  • Savvidis, C., & Koutsilieris, M. (2012). Circadian Rhythm Disruption in Cancer Biology. Molecular Medicine, 18(9), 1249–1260. https://doi.org/10.2119/molmed.2012.00077
  • Scheer, F. A. J. L., Hilton, M. F., Mantzoros, C. S., & Shea, S. A. (2009). Adverse metabolic and cardiovascular consequences of circadian misalignment. Proceedings of the National Academy of Sciences, 106(11), 4453–4458. https://doi.org/10.1073/pnas.0808180106
  • Scott, E. M. (2015). Circadian clocks, obesity and cardiometabolic function. Diabetes, Obesity and Metabolism, 17, 84–89. https://doi.org/10.1111/dom.12518
  • Shearman, L. P. (2000). Interacting Molecular Loops in the Mammalian Circadian Clock. Science, 288(5468), 1013–1019. https://doi.org/10.1126/science.288.5468.1013
  • Soteriades, E. S., Hauser, R., Kawachi, I., Liarokapis, D., Christiani, D. C., & Kales, S. N. (2005). Obesity and Cardiovascular Disease Risk Factors in Firefighters: A Prospective Cohort Study. Obesity Research, 13(10), 1756–1763. https://doi.org/10.1038/oby.2005.214
  • Stokkan, K. A. (2001). Entrainment of the Circadian Clock in the Liver by Feeding. Science, 291(5503), 490–493. https://doi.org/10.1126/science.291.5503.490
  • ŚWiątkiewicz, I., Woźniak, A., & Taub, P. R. (2021). Time-Restricted Eating and Metabolic Syndrome: Current Status and Future Perspectives. Nutrients, 13(1), 221. https://doi.org/10.3390/nu13010221
  • Tinsley, G. M., Forsse, J. S., Butler, N. K., Paoli, A., Bane, A. A., La Bounty, P. M., Morgan, G. B., & Grandjean, P. W. (2016). Time-restricted feeding in young men performing resistance training: A randomized controlled trial. European Journal of Sport Science, 17(2), 200–207. https://doi.org/10.1080/17461391.2016.1223173
  • Tworoger, S. S., Yasui, Y., Vitiello, M. V., Schwartz, R. S., Ulrich, C. M., Aiello, E. J., Irwin, M. L., Bowen, D., Potter, J. D., & McTiernan, A. (2003). Effects of a Yearlong Moderate-Intensity Exercise and a Stretching Intervention on Sleep Quality in Postmenopausal Women. Sleep, 26(7), 830–836. https://doi.org/10.1093/sleep/26.7.830
  • van Someren, E. J. W., Lijzenga, C., Mirmiran, M., & Swaab, D. F. (1997). Long-Term Fitness Training Improves the Circadian Rest-Activity Rhythm in Healthy Elderly Males. Journal of Biological Rhythms, 12(2), 146–156. https://doi.org/10.1177/074873049701200206
  • West, K. E., Jablonski, M. R., Warfield, B., Cecil, K. S., James, M., Ayers, M. A., Maida, J., Bowen, C., Sliney, D. H., Rollag, M. D., Hanifin, J. P., & Brainard, G. C. (2011). Blue light from light-emitting diodes elicits a dose-dependent suppression of melatonin in humans. Journal of Applied Physiology, 110(3), 619–626. https://doi.org/10.1152/japplphysiol.01413.2009
  • Wiessner, P. W. (2014). Embers of society: Firelight talk among the Ju/’hoansi Bushmen. Proceedings of the National Academy of Sciences, 111(39), 14027–14035. https://doi.org/10.1073/pnas.1404212111
  • Wieth, M. B., & Zacks, R. T. (2011). Time of day effects on problem solving: When the non-optimal is optimal. Thinking & Reasoning, 17(4), 387–401. https://doi.org/10.1080/13546783.2011.625663
  • Wilson, S. J., Jaremka, L. M., Fagundes, C. P., Andridge, R., Peng, J., Malarkey, W. B., Habash, D., Belury, M. A., & Kiecolt-Glaser, J. K. (2017). Shortened sleep fuels inflammatory responses to marital conflict: Emotion regulation matters. Psychoneuroendocrinology, 79, 74–83. https://doi.org/10.1016/j.psyneuen.2017.02.015
  • Wood, P. A., Xiaoming Yang, & Hrushesky, W. J. M. (2009). Clock Genes and Cancer. Integrative Cancer Therapies, 8(4), 303–308. https://doi.org/10.1177/1534735409355292
  • Wright, K., McHill, A., Birks, B., Griffin, B., Rusterholz, T., & Chinoy, E. (2013). Entrainment of the Human Circadian Clock to the Natural Light-Dark Cycle. Current Biology, 23(16), 1554–1558. https://doi.org/10.1016/j.cub.2013.06.039
  • Wright, K. P., Hull, J. T., & Czeisler, C. A. (2002). Relationship between alertness, performance, and body temperature in humans. American Journal of Physiology-Regulatory, Integrative and Comparative Physiology, 283(6), R1370-R1377. https://doi.org/10.1152/ajpregu.00205.2002
  • Wurtman, R. J. (2000). Age-Related Decreases in Melatonin Secretion—Clinical Consequences. The Journal of Clinical Endocrinology & Metabolism, 85(6), 2135–2136. https://doi.org/10.1210/jcem.85.6.6660
  • Yetish, G., Kaplan, H., Gurven, M., Wood, B., Pontzer, H., Manger, P. R., Wilson, C., McGregor, R., & Siegel, J. M. (2015). Natural Sleep and Its Seasonal Variations in Three Pre-industrial Societies. Current Biology, 25(21), 2862–2868. https://doi.org/10.1016/j.cub.2015.09.046
  • Zhang, D., Jones, R. R., James, P., Kitahara, C. M., & Xiao, Q. (2021). Associations between artificial light at night and risk for thyroid cancer: A large US cohort study. Cancer, 127(9), 1448–1458. https://doi.org/10.1002/cncr.33392