Daily exposure to blue wavelength light each morning has been linked to enabling people to sleep better by ‘re-entraining’ their circadian rhythm.
And researchers at the University of Arizona have now demonstrated that it may be particularly useful in people recovering from mild traumatic brain injury (mTBI).
In a randomised clinical trial, adults with mTBI used a cube-like device that shone bright blue light at participants for 30 minutes early each morning for six weeks. Control groups were exposed to bright amber light.
Lead author William D. “Scott” Killgore, psychiatry professor in the university’s College of Medicine – Tucson, says: “Blue light suppresses brain production of a chemical called melatonin. You don’t want melatonin in the morning because it makes you drowsy and prepares the brain to sleep.
“When you are exposed to blue light in the morning, it shifts your brain’s biological clock so that in the evening, your melatonin will kick in earlier and help you to fall asleep and stay asleep.”
People get the most restorative sleep when it aligns with their natural circadian rhythm of melatonin – the body’s sleep-wake cycle associated with night and day.
“The circadian rhythm is one of the most powerful influences on human behavior,” Killgore says. “Humans evolved on a planet for millions of years with a 24-hour light/dark cycle, and that’s deeply engrained in all our cells.
“If we can get you sleeping regularly, at the same time each day, that’s much better because the body and the brain can more effectively coordinate all these repair processes.”
As a result of the blue light treatment, participants fell asleep and woke an average of one hour earlier than before the trial and were less sleepy during the day.
Participants improved their speed and efficiency in brain processing and showed an increase in volume in the pulvinar nucleus, an area of the brain responsible for visual attention.
Neural connections and communication flow between the pulvinar nucleus and other parts of the brain that drive alertness and cognition were also strengthened.
“We think we’re facilitating brain healing by promoting better sleep and circadian alignment, and as these systems heal, these brain areas are communicating with each other more effectively. That could be what’s translating into improvements in cognition and less daytime sleepiness,” Killgore says.
Computers, smartphones and TV screens often give blue light a bad reputation.
But according to Killgore, “when it comes to light, timing is critical. Light is not necessarily good or bad in-and-of-itself. Like caffeine, it all comes down to when you use it. It can be terrible for your sleep if you’re consuming coffee at 10 o’clock at night, but it may be great for your alertness if you have it in the morning.”
He and his team plan to continue their research to see if blue light improves sleep quality and how light therapy might affect emotional and psychiatric disorders.
Killgore believes that most people, whether injured or healthy, could benefit from correctly timed morning blue light exposure, a theory he hopes to prove for certain in future studies.
Video: everyday vs specialist tech
Assistive technology Expert Andy Fell joins Irwin Mitchell law firm for an in-depth exploration of the very latest independence-boosting devices and platforms.
Technology plays a day to day role in our lives and mobile phones, tablets, Alexa and Siri are common place.
Imagine the impact on your life if you were no longer able to interact with a touch screen or keyboard or give voice commands….
In this virtual event, Assistive Technology expert Andy Fell gives practical demonstrations of how everyday technology and specialist technology can be used to help give independence to those who need it most and why specialist technology may be needed.
During the event hosted by Lauren Haas, personal injury solicitor at Irwin Mitchell LLP, Andy goes into detail about what apps and gadgets are on the market, how everyday technology can be optimised such as the Amazon Alexa, and answered a number of questions ranging from touch screen sensitivity to smart watch reminders.
Case managers, ancillary medical professionals, as well as interested members in healthcare, social care, parents and clients may find this recording useful, as well as anyone caring for, working or living with people such as dementia sufferers or sufferers of other conditions which restrict their mobility.
Andy Fell is an independent disability and assistive technology (AT) consultant with almost twenty years’ experience working with all disabilities and age groups.
He is a qualified Rehabilitation Officer for the Visually Impaired and, since qualification, has lectured on the use of assistive technology and role of AT in the life of disabled people.
He has worked with a wide range of charitable organisations including British Dyslexia Association, was head of assistive technology for Guide Dogs for the Blind and National Disability Advisor for the Royal Yacht Association.
He has also worked for blue chip companies, the emergency services and various government departments including Department for Work and Pensions.
Andy is a fellow of the Royal Society of Arts, chairman and founding trustee of the Wetwheels Foundation and sat on the British Dyslexia Association – Workplace Assessors Professional Review Panel.
The relationship between music and running
By Daniel Thomas, joint managing director of Chroma Therapies.
By Daniel Thomas, joint managing director of Chroma Therapies
With its ability to produce new neural pathways, Neurologic Music Therapy is able to encourage movement, co-ordination, improve speech and language, and improve the ability to read/feel emotions, reactions and more, in people living with catastrophic injuries.
This is because music automatically connects to the brain. And this automaticity is what makes music so powerful.
Music also has to ability to push your training capabilities farther and faster especially in running.
This is why a running playlist is the ideal accompaniment to any runner.
Each songs tempo stimulates the brain, evoking a running response of either a faster pace or a steady rhythm depending on what you want to achieve.
For a faster pace, a good running playlist should contain songs with 150-180bpm.
Unfortunately, with not many songs out there using that speed (unless you enjoy rock, metal or speed garage for running) than the other option is to choose songs with 75-90bpm, as this tempo is perfect for a steady rhythm and maximising efficiency.
Do you recall an earlier blog where we discussed cadence and stride length using NMT for preventing falls in the elderly?
We suggested music with a high bpm count promotes movement, good cadence and walking speed, so songs like Nancy Sinatra’s ‘These Boots are Made for Walkin’, which has 85 bpm, is ideal.
BPM strongly correlates to step cadence.
Rhythmic Auditory Stimulation (RAS) is an important aspect of NMT.
Predictable rhythmic structure allows the sensori-motor system to move in sync with the beat.
This is, in essence, why music is important to runners, as it has the ability to communicate with the brain in order to help maintain a steady pace or increase speed depending on the bpm.
When it comes to mental wellbeing, we will always discuss music’s ability to improve mental wellbeing, and its effect can also be attributed to runners.
Music’s ability to improve stride, cadence and style, to produce better and better runs, and enable runners to achieve personal goals also have a positive effect upon mental wellbeing.
A sense of accomplishment. And with the right playlist, runners can end each run on a high.
We also like to discuss how NMT is more effective when it is personalised to that individual.
The same can be said in the case of a runner. A playlist that includes, not only songs with the ideal tempo for them, but also have some personal meaning, have the greatest positive effect upon runners.
The more enjoyable the run, the less fatigue is experienced. This may be due to the fact that music is able to interfere with the parts of the brain that communicate fatigue, essentially causing a distraction, so less fatigue is experienced.
For runners, the relationship between music and running can be seen to be just as effective and important as the relationship between music and recovering from a brain injury.
Its ability to improve running capability, speed, motivation, and promote mental wellbeing is what makes the difference between a run just being a run and reaching ‘Flow State’ – the mental state where the runner is in the moment of running – no distractions, and the run becomes…euphoric.
Concussion could lead to depression, ADHD, dementia and Parkinson’s – study
A new study has revealed a link between concussion and the risk of being diagnosed with attention-deficit hyperactivity disorder, mood and anxiety disorders, dementia and Parkinson’s disease later in life.
Despite ‘clinical recovery’ from concussion typically lasting one week, a team of researchers from the University of Manitoba suspected there may be longer term effects. They used 25 years of population-based health data between 1990 and 2015, involving almost 50,000 cases of concussion from people living in Manitoba, Canada.
They found that concussion was associated with an increased risk of being diagnosed with attention-deficit hyperactivity disorder (ADHD), mood and anxiety disorders (MADs), dementia and Parkinson’s disease.
After analysing the population data, they found that concussion was linked to an increased risk of diagnosis of ADHD, dementia and Parkinson’s.
Women who had a concussion were at greater risk of developing ADHD and MADs, but there were no differences between men and women for the risk of developing dementia or Parkinson’s.
Multiple concussions didn’t affect the risk of later being diagnosed with ADHD, but a second concussion increased the risk of dementia, while exposure to more than three concussions increased the risk of being diagnosed with MADs.
While previous studies have found links between concussion and ADHD, dementia, Parkinson’s and MADs, most have relied on patients self-reporting their symptoms, the researchers write.
However, this study can only show an association, not cause and effect.
The mechanism behind this increased risk is unknown, but the researchers state it’s possible that the pathways of some biomarkers that are dysregulated in ADHD, Mads, dementia and Parkinson’s, namely, cortisol, are also affected after a concussion.
The paper, published in the BMJ journal, states that future research is needed to explore the relationships between concussion and ADHD, MADs, dementia and Parkinson’s in other populations.
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