This may be the best single habit if you want a long life cancer defeated gas out game directions

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Circadian rhythm controls a remarkable number of metabolic and physiological functions, including DNA expression. New evidence shows a strong link between the human molecular clock and whole-body homeostasis – i.e. the body’s ability to achieve general balance and equilibrium.

The word circadian comes from the Latin circa diem, meaning “about a day” or more literally “around a day.” The Earth’s 24-hour rotations affect you far more than you may realize – your eating and sleep-wake schedules, hormone production, organ function, brain wave activity, body temperature, and cell regeneration.

• Overall risk – people with severe sleep apnea have a 65% greater risk of cancer. 5 Those with severe sleep apnea are five times more likely to die from cancer than those without it. 6 Fragmented sleep due to sleep apnea accelerates cancer growth in mice. 7

Cortisol is the opposite. It builds up during the night and peaks in the morning, telling us to wake up and start doing stuff. It’s the stress hormone, released when we’re worried, frightened or anxious. This is why people suffering from chronic stress often have insomnia. But in normal, healthy amounts, cortisol is a good thing and gives us energy.

A 2008 study used NASA photos to estimate LAN levels in 147 Israeli communities. They found a strong positive correlation between LAN intensity and breast cancer rates – a stunning 73% higher breast cancer rate in the highest LAN areas versus the lowest LAN areas. 12

It’s common knowledge that caffeine can mess with your circadian clock. 15 A double espresso’s 200 mg of caffeine three hours before bedtime causes a 40-minute delay in your internal clock’s signal that it’s time for bed. (And the delay can be much longer than that for some indiviudals.)

Compared with dim light, brighter lights before bedtime suppressed melatonin onset in 99% of individuals – effectively everybody — and shortened the length of the melatonin part of their daily cycle by 90 minutes, on average. 16 So if you think bright lights don’t affect you, dream on (assuming you’re able to get to sleep. . .)

It seems your response to external light cues worsens as you age. Older people tend to sleep less and wake up more during the night. Besides light, the need to urinate frequently is often a cause. Get it fixed, whatever it takes. Pain is another reason for poor sleep. These medical problems are treatable – and usually with a natural solution – but you have to be determined and keep searching.

A tiny organ called the suprachaiasmatic nucleus (SCN) located at the base of your hippocampus is the master control center for your circadian cycles. It synchronizes light signals that regulate your sleep hormone, melatonin. At dusk, SCN signals melatonin to get ready for sleep.

2. Shut down the kitchen and turn down lights and phone/tablet/computer screens 90 minutes before bedtime. Screens emit a great deal of light in the blue end of the spectrum, like the sun. This increases cortisol (stress) and leads to disrupted sleep. You shouldn’t be looking at the ‘sun’ at 9, 10, or 11 pm. It’s devastating to your circadian rhythm.

3. Get outside first thing in the morning to train your internal clock to follow the sun. Expose your skin to the sun (without burning, of course). Skip the sunglasses. A handy comparison of sun to indoor lights: moonlight is about 1 lux… a brightly lit office 400 lux… a cloudy day 2,000 lux… a sunny spring day 40,000 to 60,000 lux… and bright summer day about 120,000 lux. Can you see why getting outside is so critical in distinguishing night from day?

7. Sleep in a pitch-black room. Consider installing blackout shades, and unplug all light-emitting gadgets, chargers, and clocks in your room. Or wear a blackout eye mask. It should be dark enough that you can’t see your hand in front of your face. Cover those little lights that are on practically every device, to tell you it’s plugged in. Who needs to know that?

10. Cut your exposure to EMFs by shutting off your cell phone, removing TVs and other devices from your bedroom, and turning off Wi-Fi at night (you’re sleeping anyway, so you won’t notice). Significant evidence points to EMFs as a sleep disruptor.

• Vitamin D3 – helps regulate sleep patterns. Many sleep disorders are linked to this simple deficiency. Take it early in the day to boost circadian rhythm, in 1,000-5,000 IU doses. A blood test is the best way to determine how much supplemental D you need.

• Stevens, RG. Review and commentary: electric power use and breast cancer: a hypothesis. Am J Epidemiol. 1987;125(4):556-561. Kloog I, Haim A, Stevens RG, Barchana M, Portnov BA. Light at night co-distributes with incident breast but not lung cancer in the female population of Israel. Chronobiol Int. 2008;25(1):65-81.