6(b) International Dark-Sky Association

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,� . • r:. s�T• W+.�� HUMANS NEED THE NATURAL DAY/NIGHT CYCLE � 5 ';i � ��` Our Biological Clocks Help Keep Us Healthy k 12 MIDNIGHT ;� � � Melatonin Ueepest � �� . �� WHAT IS CIRCADIAN SeCS�arts Sleep R ' EFFECTS OF CIRCADIAN r , RHYTHM? LowestBody DISRUPTION '�• ._,� Hlghest Rody � Temperature ''� Humans evolved with the Temperature �� Circadian disruption may increase rhythms of the natural light- � R our risk of obesity, diabetes, mood � � � dark cycle of bright days s Pnn s AM disorders, reproductive problems and dark nights. Before the SUNSET SUNRISE and cancers. • Use only fully shielded, IDA dark sky certified �"��"�"" Melatonin advent of artificial lighting, s�,et;o� fixtures for all outdoor lighting,so lights Stops Numerous studies have linked shine down, not up. we spent our evenings in workingthenightshiftandexposure relative darkness. Like most Highest • Use only the right amount of light needed. �� Alertness to light at night to increased risks life on Earth, humans adhere 12 NOON for breast and prostate cancers and Too much light is wasteful and can create to a circadian rhythm — other health problems. harsh shadowsthat impairvision. our master clock, which is crucial for our overall health. Circadian disruption can affect our • If you must use devices at night, install a color It interacts with our body systems, changes our natural sleep patterns,too. A good night's sleep helps reduce temperature app that automatically limits blue hormone levels and even modifies our genetic code. weight gain, stress, depression and the onset of diabetes. light at night based on your time zone. Natural light helps keep our clock in tune with Earth's • Keep your bedroom dark by using blackout 24-hour cycle. WHAT IS MELATONIN? curtains and cover or remove light sources We don't know why light at night appears to be so bad for such as clock radios and charging stations. WHAT IS CIRCADIAN DISRUPTION? us. But we do know that exposure to light at night-even • If you need a nightlight, use one with dim When our master clock is out of sync with the day- if it's dim - can suppress the body's natural production red or amber light. Red light is least likely night cycle, it's called circadian disruption. of inelatonin, a hormone that is important for our health to be disruptive. Altering or interrupting our normal circadian rhythm including regulating our sleep-wake cycle, metabolism and • Use indoor light bulbs that emit warm white can put us at risk for physiological and behavioral immune system. light with a color temperature of 3000K or impacts. Shift work almost always causes circadian disruption because it puts the internal body clock at lower.All packaging for new CFL&LED light bulbs provide this information. odds with the shift schedule. •Work with your neighbors and local , , ,,, , :_.�_ � �. govemment to keep light on the ground � � �.� � and the night skies natural. �� • . . . ... - .-. . ... . . _ � � � � _ , � � . _ �_ Visit darksky.org for more information. � i �. .. - . . - : - � � . . . .. i � � � ; . . . � � � . :� � + - - �,� 3'- y •�i '" n. . . - . . . __. .� . . .. . . ,�`M _ _ ��,''" .,' , _.