Effects of light on human circadian rhythms, sleep and cognition
Christian Cajochen
Centre for Chronobiology Psychiatric Hospital of the University of Basel Basel, Switzerland
17.12.2014, Tel Aviv, Israel «Light impacts on our circadian rhythms more powerfully than any drug»
Charles Czeisler «Casting light on sleep deficiency» Nature, 2013 Light effects on human circadian rhythms
Phase & Tau
Light on circadian rhythms Amplitude
Width Light and circadian phase
Induction of a Phase Delay (3.6 h) in the Human Circadian Melatonin Rhythm by Light (10’000 lux for 6.5 h)
Midpoint Midpoint 4:45 8:21
400
Light /L)
300 pMol
200
100 Plasma Melatonin ( Melatonin Plasma 0 12 24 12 24 12 24 12 24 12 Time of Day
Khalsa et al., J Physiol (London) 2003 Light and circadian amplitude
Progressive Amplitude Attenuation and Loss of Melatonin Rhythm in Response to a three-cycle Light Stimulus (9500 lux)
Subject #1238 300
200 ~ 32 h
)
100 /L
0 pMol
0:00 0:00 0:00 0:00 0:00 0:00 0:00 0:00 Time of Day (h) Shanahan et al., J Biol Rhythms, 1999
Subject #1757 250
200 Plasma Melatonin ( Melatonin Plasma 150 ~ 55 h 100
50
0
0:00 0:00 0:00 0:00 0:00 0:00 0:00 0:00 Time of Day (h) Khalsa et al., unpublished Light and circadian width
Hormone Secretion during Continuous Wakefulness after Chronic Exposure to Short and Long Photoperiods
60 16 50 40 12
30 8 Short Photoperiod 20
4 8 light/14 h dark 10
/ml) 0 0 (Winter) pg 18 8 18 8 18 8 18 8
60 50 16 12 40 Long Photoperiod 30 CortisolPlasma(µg/dl) 8 Plasma Melatonin ( Melatonin Plasma 20 8 light/14 h dark 4 10 (Summer) 0 0 24 8 24 8 24 8 24 8 Time of Day (h) Time of Day (h)
According to Wehr, Horm Res., 1998 Light has also «non-circadian» acute effects
• Light suppresses the soporific hormone melatonin within minutes (Lewy et al., 1985)
• Light inhibits sleep-promoting GABA neurons in the ventrolateral preoptic area in the hypothalamus (VLPO, Tsai et al., 2009)
• Light activates wake-promoting orexin neurons in the lateral hypothalamus (McGregor et al., 2011) New Photoreceptor (Melanopsin) SCN (circadian Pacemaker)
Eye
Rods
Retina Cones
Provencio et al., 2000, Hattar et al., 2002, Hannibal et al., 2004
Only ca. 1% of the ganglion cells express melanopsin and are photosensitive Acute sleep induction by light in nocturnal mice
Lights ON Lights OFF 60
Wildtype
Melanopsin aDTA
30
Response (min) Response
Sleep
0 0 1 2 3 Time elapsed from light onset (h)
According to Muindi et al., Front Syst Neurosci, 2014 Dose response relationship of the alerting action of light
Subjective Alertness
5
10
more alert more 15
20
120 lux !
25
10 100 1000 10000 Illuminance (lux) Cajochen et al., Beh Brain Res. 2000 Xenon Lamp 300 W
Non-Visual
Color Vision Filters: 460 nm (10 nm half bandwith) 550 nm (10 nm half bandwith)
12.1 mW/cm2 for 460 nm
10.05 mW/cm2 for 550 nm Superiority of Short-wavelength Light on Human Physiology Melatonin PER2 Expression
* 0.8 16 No-Light (0 lux) 550 nm 460 nm
0.4
12
pg/ml * DD DD Ct
0.0
8 -0.4
Subjective Sleepiness Slow Wave Sleep (Stage4)
8
10
7
* * 8 % of Total Sleep TimeSleep % Total of
6 6 Karolinska Sleepiness Scale (KSS) Scale Sleepiness Karolinska
Cajochen et al., J End Clin Metab. 2005, Eur J Neurosci. 2006, Münch et al., Am J Physiol. 2006
Karolinska Sleepiness Scale (KSS) 8 6 7
Monochromatic The alerting
light
response % Sleepiness Change 0 = pre-light 10 20 30 40 50 Energy 0
to
Saving
light Book chapter, Book Springer,2014 et alCajochen
Lamps is
blue
., Sleepiness and human impact impact assessmenthumanSleepiness and ., - shifted Karolinska Sleepiness Scale (KSS) 4 5 6
Computer Screens
Evening Light Exposure and EEG Slow-Wave Activity Dynamics across Sleep Cycles
Bright Light 2500 lux Monochromatic Light at 460 nm Blue-enriched (6500K, 40 lux) vs. 6 lux vs. dark vs. 3000 K, 40 lux 250 300 200 200 150 200 150
100 Wave Activity Wave - 100 100 50 50
* * * * *
EEG Slow EEG
0 1 2 3 6 0 1 2 3 6 0 1 2 3 6 Time of Day (h)
Cajochen et al., Sleep 1992 Münch et al., Am J Physiol. 2006 Chellappa et al., J. Sleep Res. 2013. Does light also affect higher cognitive functions?
Does light make you bright? Background
• We spent more and more time in front of computer and/or multimedia screens
• Displays are becoming larger in size
• Many displays are equipped with LED background light
• The light of the diplay is rather close and directed towards the eyes Effects of LED-backlit computer screens on salivary melatonin, alertness and cognitive performance in the evening
Displays: 24 inch 1920x1200 pixel
Cold Cathode Fluorescent Lamp (CCFL)
Light Emitting Diode (LED ) Salivary Melatonin
10
8
Non-LED Screen
6
Baseline ~ 60 min Dark Dark Adaptation
pg/ml 4
2 LED Screen
0 * * * * 18:15 19:15 20:15 21:15 22:15 23:15 00:15 Time of Day (h)
* p<0.04; Duncans‘ multiple range test
Cajochen et al., J Appl Physiol. 2011 Electrophysiological Correlates of Subjective Sleepiness
Slow Rolling Eye Movements Frontal EEG Activity (1-7 Hz)
1.50 Non-LED Screen
Non-LED Screen
30
/Hz]
2
V μ
1.40 Baseline
20 Baseline
Dark Adaptation Dark
Dark Adaptation Dark # Per Hour Per #
10
1.30 EEG Power Density [ Density Power EEG LED Screen LED Screen 0
18:15 19:15 20:15 21:15 22:15 23:15 00:15 18:15 19:15 20:15 21:15 22:15 23:15 00:15 Time of Day (h) Time of Day (h)
Monitor: F1,11=26.2; p<0.0004 Time of day: F11,44=7.8; p<0.0001 Cajochen et al., J Appl Physiol. 2011 Monitor x Time: n.s. Sustained Attention and Response Control (Go/noGo Task)
Letter „W“: go
Letter „M“ : no-go
90
faster
95
LED Screen Baseline
100 Dark Adaptation
105
Relative Reaction Time (%) Time Reaction Relative
* Non-LED* Screen
slower 110 * P <0.05 18:15 19:15 20:15 21:15 22:15 23:15 00:15
Monitor: F1,11=12.2; p<0.04 Time of day: F11,44=7.8; p<0.02 Time of Day (h) Monitor x Time: F12,132=3.0; p=0.041 Cajochen et al., J Appl Physiol. 2011 Declarative Learning (Word pairs)
Correctly identified word pairs Correctly identified new word pairs
70 70 * 65 65
60 60
% 55 55
50 50
45 45
LED Screen * P <0.05 Non-LED Cajochen et al., J Appl Physiol. 2011 Light is not just for vision
Cortex Thalamus Hypothalamus Brainstem - Locus coeruleus
Limbic system - Amygdala - Hippocampus
Modified from Vandewalle et al. Trends Cogn Sci, 2009 Increase in media use in adolescents
Multiscreen Society: 53 hours per week in 8-18 year old kids/adolescents, particularly in the evening in front of LED sources
Generation M2: Media in the lives of 8- to 18-years old. Kaiser Foundation 2010 “Ipad” versus “Blue-blockers” Absorption Spectrum
1.0
0.8
0.6
0.4
0.2 Relative Amplitude Relative
0 400 450 500 550 600 650 700 Wavelength iPad Orange-tinted glasses (blue blockers) Evening melatonin secretion in adolescents
Dim Dark LED/glasses Dim
* Blue Blockers for one week 16 Clear Lenses for one week 14 * * 12
*
10
8
pg/ml Sleep 6
4
2
0
Time of day
van der Lely et al., J Adolesc Health, 2014 Subjective Sleepiness (KSS) more sleepy 2 3 4 5 6 7 8
*
Subjectivein Adolescents Sleepiness Dim
Dark
LED/glasses Time of of day Time *
* Sleep Sleep Dim van Lely etJ der al.,
Clear Clear Blue Blockers Blue Lenses
Adolesc for for
Health
one one
week week , 2014
PVT Performance in Adolescents (10% fastest RTs)
270 Dark Dim Dark LED/glasses Dim 265
260 Blue Blockers for one week *
255 Clear Lenses for one week
)
ms 250
time time ( Sleep 245
240 Reaction 235
230
225 19.22h 21.22h 22.22h 08.52h
Time of day
van der Lely et al. 2014, in press Interindividual Differences
Age
Effects of light on human alertness Gender
Clock-Gene polymorphism (PER3) Age-related effects of moderate light (250 lux) on melatonin and alertness during 40-h of sleep loss Young Older 20 Dim Light (8 lux, 40h)
Moderate Light (250 lux, 40h)
15
/ml) pg 10
5 Melatonin Melatonin (
0
12 16 20 0 4 8 12 16 20 12 16 20 0 4 8 12 16 20
Time of day (h)
10 Young Older sleepy
8
6
4 Sleepiness
2 Ongoing study by V. Gabel and A. Viola
alert 0 12 16 20 0 4 8 12 16 20 12 16 20 0 4 8 12 16 20 Time of day (h) Gender
Number of Participants and 10 12 14 0 2 4 6 8
Light Light and gender
preference 6500 K
of
light 2500 temperature K
Chi - square=
9.6; p
= 0.002
Light and gender Gender and alerting response to light
3
3
) N=16 N=21 sleepy 6500K 6500K 2 2
baseline 2500K 2500K
light light
- pre
1 1
to
Sleepiness 0
difference 0
( KSS, KSS, ( * alert -1 -1 * 18 19 20 21 22 23 24 18 19 20 21 22 23 24 Time of day (h) Time of day (h)
Gender x Time x Light: p=0.07
Light and gender Gender and Psychomotor Vigilance Performance
N=16 N=21
150 150 6500K
2500K
175 175 *
200 200 Median Reaction time Median Reaction
225 225 Slower Slower ms Faster Dim light Dark Light exposure Dim light Dark Light exposure (8 lux) (0 lux) (40 lux) (8 lux) (0 lux) (40 lux)
Gender x Time x Light: p<0.04
Light and PER3 (i.e. clock gene)
A PER3 VNTR polymorphism is implicated:
• Chronotype: PER3 5/5 earlier types than PER3 4/4 (Archer et al. 2003; Pereira et al, 2005; Jones et al. 2007)
• “Homeotype”: PER3 5/5 more sleep pressure (EEG SWA) than PER3 4/4 (Viola et al. 2007, 2012; Goel et al. 2009)
• “Cognotype”: PER3 5/5 more vulnerable to detrimental effects of sleep deprivation and adverse circadian phase than PER3 4/4 (Viola et al. 2007; Groeger et al. 2008; VandeWalle 2009, 2011)
Could some of these effects be explained by a differential response to light in PER3 5/5 and PER3 4/4 individuals? PER3 polymorphism and response to light
PER3 4/4 6500K PER3 5/5 15 2500K 15 Light Light 60 exposure 60 exposure 12 12 40 40 *
9 20 9 20 /ml 0 0 pg 6 6
3 3 Melatonin
0 0
9 9
more 40 40
7 20 7 20 *
0 0 KSS
5 5 Sleepiness
less 3 3
0.8 0.8
0.6 0.6
Frontal EEG power density /Hz
2 0.4 15 0.4 15 during wakefulness (1-7 Hz) KDT µV 0 10 -15 0.2 0.2 5 -30
0 -45 0.0 0.0 * 18 19 20 21 22 23 24 18 19 20 21 22 23 24 Time of Day (h) Chellappa et al., J Clin End Metab., 2012 Summary
Non-visual effects of light can be seen from genes up to complex neurobehavioral performance such as higher cognitive functions
Evening light levels < 40 lux affect human circadian physiology, alertness and cognitive performance levels, if these light sources emit a strong blue portion of the visible spectrum
Some of these effects are age and gender dependent
Light sensitivity in humans may be modulated by a clock gene polymorphism implicated in sleep-wake regulation
Take home message
The selection of commercially available lamps and computer screens may play an important role because they considerably impact on circadian physiology and cognitive performance at home and in the workplace Acknowledgements
Centre for Chronobiology (www.chronobiology.ch) • Antoine Viola, PhD • Christina Schmidt, PhD • Virginie Gabel • Mirjam Münch, PhD • Sarah Chellappa, PhD • Sylvia Frey, PhD • Doreen Anders, PhD • Micheline Maire • Carolin Reichert • Jakub Späti, PhD
Fraunhofer Institute • Oliver Stefani
EU IP Swiss Federal Office for Public Health Daimler-Benz Foundation Acute sleep induction by light in nocturnal mice
Lights ON Lights OFF 60 Wildtype
Melanopsin knockout Rodless/coneless Melanopsin aDTA
30
Response (min) Response
Sleep
0 0 1 2 3 Time elapsed from light onset (h)
According to Muindi et al., Front Syst Neurosci, 2014