Recursos

Lámparas diurnas

En interiores pasamos demasiado tiempo sin exponernos a la luz intensa del exterior. Una alternativa para pasar horas en la oficina 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

Suplementos

  • Melatonina liberación prolongada
  • Melatonina liberación rápida – efecto sinérgico con magnesio, triptófano, etc.

Tests

Bibliografía

  • 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